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  6. Olive vs. Napa cabbage

Olive vs. Napa cabbage — In-Depth Nutrition Comparison

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Summary of differences between Olive and Napa cabbage

  • Olive has more Iron, Copper, and Calcium, while Napa cabbage has more Folate, and Manganese.
  • Olive covers your daily need of Iron 32% more than Napa cabbage.
  • Olive contains 67 times more Sodium than Napa cabbage. While Olive contains 735mg of Sodium, Napa cabbage contains only 11mg.

These are the specific foods used in this comparison Olives, ripe, canned (small-extra large) and Cabbage, napa, cooked.

Infographic

Olive vs Napa cabbage infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Olive
Olive
5
:
5
Napa cabbage
Napa cabbage
Contains more Calcium +203.4%
Contains more Iron +345.9%
Contains more Zinc +57.1%
Contains more Copper +161.5%
Contains more Selenium +125%
Contains more Magnesium +100%
Contains more Phosphorus +533.3%
Contains more Potassium +987.5%
Contains less Sodium -98.5%
Contains more Manganese +915%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Contains more Calcium +203.4%
Contains more Iron +345.9%
Contains more Zinc +57.1%
Contains more Copper +161.5%
Contains more Selenium +125%
Contains more Magnesium +100%
Contains more Phosphorus +533.3%
Contains more Potassium +987.5%
Contains less Sodium -98.5%
Contains more Manganese +915%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Olive
Olive
3
:
7
Napa cabbage
Napa cabbage
Contains more Vitamin A +53.2%
Contains more Vitamin C +255.6%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1159.5%
Contains more Vitamin B5 +133.3%
Contains more Vitamin B6 +311.1%
Contains more Folate +∞%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Napa cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Contains more Vitamin A +53.2%
Contains more Vitamin C +255.6%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1159.5%
Contains more Vitamin B5 +133.3%
Contains more Vitamin B6 +311.1%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Napa cabbage
Napa cabbage
Contains more Fats +6182.4%
Contains more Carbs +180.7%
Contains more Other +1211.8%
Contains more Protein +31%
Contains more Water +20.4%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more Fats +6182.4%
Contains more Carbs +180.7%
Contains more Other +1211.8%
Contains more Protein +31%
Contains more Water +20.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Napa cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Olive Napa cabbage Opinion
Net carbs 3.06g 2.23g Olive
Protein 0.84g 1.1g Napa cabbage
Fats 10.68g 0.17g Olive
Carbs 6.26g 2.23g Olive
Calories 115kcal 12kcal Olive
Fiber 3.2g Olive
Calcium 88mg 29mg Olive
Iron 3.3mg 0.74mg Olive
Magnesium 4mg 8mg Napa cabbage
Phosphorus 3mg 19mg Napa cabbage
Potassium 8mg 87mg Napa cabbage
Sodium 735mg 11mg Napa cabbage
Zinc 0.22mg 0.14mg Olive
Copper 0.251mg 0.096mg Olive
Manganese 0.02mg 0.203mg Napa cabbage
Selenium 0.9µg 0.4µg Olive
Vitamin A 403IU 263IU Olive
Vitamin A RAE 20µg 13µg Olive
Vitamin E 1.65mg Olive
Vitamin C 0.9mg 3.2mg Napa cabbage
Vitamin B1 0.003mg 0.005mg Napa cabbage
Vitamin B2 0mg 0.025mg Napa cabbage
Vitamin B3 0.037mg 0.466mg Napa cabbage
Vitamin B5 0.015mg 0.035mg Napa cabbage
Vitamin B6 0.009mg 0.037mg Napa cabbage
Folate 0µg 43µg Napa cabbage
Vitamin K 1.4µg Olive
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 1.415g Napa cabbage
Monounsaturated Fat 7.888g Olive
Polyunsaturated fat 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Napa cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Olive
7%
Napa cabbage
Minerals Daily Need Coverage Score
35%
Olive
12%
Napa cabbage

Comparison summary

Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 724mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 1.415g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 32)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $3.5)
Which food is richer in vitamins?
Napa cabbage
Napa cabbage is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.