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Chinese cabbage vs Olive - In-Depth Nutrition Comparison

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How are Chinese cabbage and Olive different?

  • Chinese cabbage is higher in Vitamin C, Vitamin K, Vitamin A and Vitamin B6, however Olive is richer in Iron, Copper, Folate, Vitamin E and Fiber.
  • Daily need coverage for Vitamin C from Chinese cabbage is 49% higher.
  • Chinese cabbage contains 33 times more Vitamin K than Olive. While Chinese cabbage contains 45.5µg of Vitamin K, Olive contains only 1.4µg.
  • Chinese cabbage has less Sodium.

Cabbage, chinese (pak-choi), raw and Olives, ripe, canned (small-extra large) are the varieties used in this article.

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Chinese cabbage vs Olive infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Olive
Contains more Calcium +19.3%
Contains more Potassium +3050%
Contains more Magnesium +375%
Contains more Phosphorus +1133.3%
Contains less Sodium -91.2%
Contains more Iron +312.5%
Contains more Copper +1095.2%
Contains more Zinc +15.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 32% 23% 14% 7% 6% 16% 9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Contains more Calcium +19.3%
Contains more Potassium +3050%
Contains more Magnesium +375%
Contains more Phosphorus +1133.3%
Contains less Sodium -91.2%
Contains more Iron +312.5%
Contains more Copper +1095.2%
Contains more Zinc +15.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Olive
Contains more Vitamin C +4900%
Contains more Vitamin A +1008.7%
Contains more Vitamin B1 +1233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1251.4%
Contains more Vitamin B5 +486.7%
Contains more Vitamin B6 +2055.6%
Contains more Vitamin K +3150%
Contains more Folate +∞%
Contains more Vitamin E +1733.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 150% 269% 2% 0% 10% 17% 10% 6% 45% 0% 114% 50%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 25% 33% 0% 1% 0% 1% 1% 3% 0% 4% 0%
Contains more Vitamin C +4900%
Contains more Vitamin A +1008.7%
Contains more Vitamin B1 +1233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1251.4%
Contains more Vitamin B5 +486.7%
Contains more Vitamin B6 +2055.6%
Contains more Vitamin K +3150%
Contains more Folate +∞%
Contains more Vitamin E +1733.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
56
Chinese cabbage
6
Olive
Mineral Summary Score
17
Chinese cabbage
43
Olive

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Chinese cabbage
5%
Olive
Carbohydrates
2%
Chinese cabbage
6%
Olive
Fats
1%
Chinese cabbage
49%
Olive

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chinese cabbage Olive
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Chinese cabbage Olive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Olive
Olive contains less Sugars (difference - 1.18g)
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 670mg)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 1.388g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 32)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $3.1)
Which food is richer in vitamins?
Chinese cabbage
Chinese 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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chinese cabbage Olive Opinion
Calories 13 115 Olive
Protein 1.5 0.84 Chinese cabbage
Fats 0.2 10.68 Olive
Vitamin C 45 0.9 Chinese cabbage
Carbs 2.18 6.26 Olive
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 3.3 Olive
Calcium 105 88 Chinese cabbage
Potassium 252 8 Chinese cabbage
Magnesium 19 4 Chinese cabbage
Sugars 1.18 0 Olive
Fiber 1 3.2 Olive
Copper 0.021 0.251 Olive
Zinc 0.19 0.22 Olive
Starch
Phosphorus 37 3 Chinese cabbage
Sodium 65 735 Chinese cabbage
Vitamin A 4468 403 Chinese cabbage
Vitamin E 0.09 1.65 Olive
Vitamin D 0 0
Vitamin B1 0.04 0.003 Chinese cabbage
Vitamin B2 0.07 0 Chinese cabbage
Vitamin B3 0.5 0.037 Chinese cabbage
Vitamin B5 0.088 0.015 Chinese cabbage
Vitamin B6 0.194 0.009 Chinese cabbage
Vitamin B12 0 0
Vitamin K 45.5 1.4 Chinese cabbage
Folate 66 0 Chinese cabbage
Trans Fat 0 0
Saturated Fat 0.027 1.415 Chinese cabbage
Monounsaturated Fat 0.015 7.888 Olive
Polyunsaturated fat 0.096 0.911 Olive
Tryptophan 0.015 Chinese cabbage
Threonine 0.049 0.026 Chinese cabbage
Isoleucine 0.085 0.031 Chinese cabbage
Leucine 0.088 0.05 Chinese cabbage
Lysine 0.089 0.032 Chinese cabbage
Methionine 0.009 0.012 Olive
Phenylalanine 0.044 0.029 Chinese cabbage
Valine 0.066 0.038 Chinese cabbage
Histidine 0.026 0.023 Chinese cabbage
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.