Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Chinese cabbage vs Olive - In-Depth Nutrition Comparison

Compare

How are Chinese cabbage and Olive different?

  • Chinese cabbage is higher in Vitamin C, Vitamin K, Vitamin A RAE, 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.

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" chart 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 Iron +312.5%
Contains more Zinc +15.8%
Contains more Copper +1095.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
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 Iron +312.5%
Contains more Zinc +15.8%
Contains more Copper +1095.2%

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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
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%
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%

Comparison summary table

Pay attention to 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 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
Starch g g
Fructose g g
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
Vitamin A 4468IU 403IU Chinese cabbage
Vitamin E 0.09mg 1.65mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 45.5µg 1.4µg Chinese cabbage
Tryptophan 0.015mg mg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
9%
Chinese cabbage
5%
Olive
Carbohydrates
2%
Chinese cabbage
6%
Olive
Fats
1%
Chinese cabbage
49%
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

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 to 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.