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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 RAE, Folate, and Vitamin B6, however, Olive is richer in Iron, Copper, Vitamin E , and Fiber.
  • Daily need coverage for Vitamin C from Chinese cabbage is 49% higher.
  • Chinese cabbage has less Sodium.

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

Infographic

Chinese cabbage vs Olive 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.
Contains more Calcium +19.3%
Contains more Magnesium +375%
Contains more Phosphorus +1133.3%
Contains more Potassium +3050%
Contains less Sodium -91.2%
Contains more Manganese +695%
Contains more Iron +312.5%
Contains more Zinc +15.8%
Contains more Copper +1095.2%
Contains more Selenium +80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Calcium +19.3%
Contains more Magnesium +375%
Contains more Phosphorus +1133.3%
Contains more Potassium +3050%
Contains less Sodium -91.2%
Contains more Manganese +695%
Contains more Iron +312.5%
Contains more Zinc +15.8%
Contains more Copper +1095.2%
Contains more Selenium +80%

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.
:
2
Olive
Contains more Vitamin A +1008.7%
Contains more Vitamin C +4900%
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 Folate +∞%
Contains more Vitamin K +3150%
Contains more Vitamin E +1733.3%
Contains more Choline +60.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 4% 114%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 6% 4%
Contains more Vitamin A +1008.7%
Contains more Vitamin C +4900%
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 Folate +∞%
Contains more Vitamin K +3150%
Contains more Vitamin E +1733.3%
Contains more Choline +60.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +78.6%
Contains more Water +19.2%
Contains more Fats +5240%
Contains more Carbs +187.2%
Contains more Other +178.8%
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +78.6%
Contains more Water +19.2%
Contains more Fats +5240%
Contains more Carbs +187.2%
Contains more Other +178.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +52486.7%
Contains more Polyunsaturated fat +849%
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +52486.7%
Contains more Polyunsaturated fat +849%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese cabbage Olive
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 Chinese cabbage Olive Opinion
Net carbs 1.18g 3.06g Olive
Protein 1.5g 0.84g Chinese cabbage
Fats 0.2g 10.68g Olive
Carbs 2.18g 6.26g Olive
Calories 13kcal 115kcal Olive
Sugar 1.18g 0g Olive
Fiber 1g 3.2g Olive
Calcium 105mg 88mg Chinese cabbage
Iron 0.8mg 3.3mg Olive
Magnesium 19mg 4mg Chinese cabbage
Phosphorus 37mg 3mg Chinese cabbage
Potassium 252mg 8mg Chinese cabbage
Sodium 65mg 735mg Chinese cabbage
Zinc 0.19mg 0.22mg Olive
Copper 0.021mg 0.251mg Olive
Manganese 0.159mg 0.02mg Chinese cabbage
Selenium 0.5µg 0.9µg Olive
Vitamin A 4468IU 403IU Chinese cabbage
Vitamin A RAE 223µg 20µg Chinese cabbage
Vitamin E 0.09mg 1.65mg Olive
Vitamin C 45mg 0.9mg Chinese cabbage
Vitamin B1 0.04mg 0.003mg Chinese cabbage
Vitamin B2 0.07mg 0mg Chinese cabbage
Vitamin B3 0.5mg 0.037mg Chinese cabbage
Vitamin B5 0.088mg 0.015mg Chinese cabbage
Vitamin B6 0.194mg 0.009mg Chinese cabbage
Folate 66µg 0µg Chinese cabbage
Choline 6.4mg 10.3mg Olive
Vitamin K 45.5µg 1.4µg Chinese cabbage
Tryptophan 0.015mg Chinese cabbage
Threonine 0.049mg 0.026mg Chinese cabbage
Isoleucine 0.085mg 0.031mg Chinese cabbage
Leucine 0.088mg 0.05mg Chinese cabbage
Lysine 0.089mg 0.032mg Chinese cabbage
Methionine 0.009mg 0.012mg Olive
Phenylalanine 0.044mg 0.029mg Chinese cabbage
Valine 0.066mg 0.038mg Chinese cabbage
Histidine 0.026mg 0.023mg Chinese cabbage
Saturated Fat 0.027g 1.415g Chinese cabbage
Monounsaturated Fat 0.015g 7.888g Olive
Polyunsaturated fat 0.096g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Olive
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
52%
Chinese cabbage
6%
Olive
Minerals Daily Need Coverage Score
16%
Chinese cabbage
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (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 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. 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.