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Cauliflower vs. Olive — In-Depth Nutrition Comparison

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How are Cauliflower and Olive different?

  • Cauliflower is richer in Vitamin C, Folate, Vitamin B6, Vitamin B5, Vitamin K, and Potassium, while Olive is higher in Iron, Copper, and Vitamin E .
  • Cauliflower covers your daily need of Vitamin C 53% more than Olive.
  • Cauliflower is lower in Sodium.

Cauliflower, raw and Olives, ripe, canned (small-extra large) types were used in this article.

Infographic

Cauliflower 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +275%
Contains more Phosphorus +1366.7%
Contains more Potassium +3637.5%
Contains less Sodium -95.9%
Contains more Zinc +22.7%
Contains more Manganese +675%
Contains more Calcium +300%
Contains more Iron +685.7%
Contains more Copper +543.6%
Contains more Selenium +50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +275%
Contains more Phosphorus +1366.7%
Contains more Potassium +3637.5%
Contains less Sodium -95.9%
Contains more Zinc +22.7%
Contains more Manganese +675%
Contains more Calcium +300%
Contains more Iron +685.7%
Contains more Copper +543.6%
Contains more Selenium +50%

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 C +5255.6%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1270.3%
Contains more Vitamin B5 +4346.7%
Contains more Vitamin B6 +1944.4%
Contains more Folate +∞%
Contains more Vitamin K +1007.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1962.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 C +5255.6%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1270.3%
Contains more Vitamin B5 +4346.7%
Contains more Vitamin B6 +1944.4%
Contains more Folate +∞%
Contains more Vitamin K +1007.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1962.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +128.6%
Contains more Water +15.1%
Contains more Fats +3714.3%
Contains more Carbs +26%
Contains more Other +193.4%
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +128.6%
Contains more Water +15.1%
Contains more Fats +3714.3%
Contains more Carbs +26%
Contains more Other +193.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90.8%
Contains more Monounsaturated Fat +23100%
Contains more Polyunsaturated fat +2838.7%
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -90.8%
Contains more Monounsaturated Fat +23100%
Contains more Polyunsaturated fat +2838.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Olive Opinion
Net carbs 2.97g 3.06g Olive
Protein 1.92g 0.84g Cauliflower
Fats 0.28g 10.68g Olive
Carbs 4.97g 6.26g Olive
Calories 25kcal 115kcal Olive
Fructose 0.97g Cauliflower
Sugar 1.91g 0g Olive
Fiber 2g 3.2g Olive
Calcium 22mg 88mg Olive
Iron 0.42mg 3.3mg Olive
Magnesium 15mg 4mg Cauliflower
Phosphorus 44mg 3mg Cauliflower
Potassium 299mg 8mg Cauliflower
Sodium 30mg 735mg Cauliflower
Zinc 0.27mg 0.22mg Cauliflower
Copper 0.039mg 0.251mg Olive
Manganese 0.155mg 0.02mg Cauliflower
Selenium 0.6µg 0.9µg Olive
Vitamin A 0IU 403IU Olive
Vitamin A RAE 0µg 20µg Olive
Vitamin E 0.08mg 1.65mg Olive
Vitamin C 48.2mg 0.9mg Cauliflower
Vitamin B1 0.05mg 0.003mg Cauliflower
Vitamin B2 0.06mg 0mg Cauliflower
Vitamin B3 0.507mg 0.037mg Cauliflower
Vitamin B5 0.667mg 0.015mg Cauliflower
Vitamin B6 0.184mg 0.009mg Cauliflower
Folate 57µg 0µg Cauliflower
Vitamin K 15.5µg 1.4µg Cauliflower
Tryptophan 0.02mg Cauliflower
Threonine 0.076mg 0.026mg Cauliflower
Isoleucine 0.071mg 0.031mg Cauliflower
Leucine 0.106mg 0.05mg Cauliflower
Lysine 0.217mg 0.032mg Cauliflower
Methionine 0.02mg 0.012mg Cauliflower
Phenylalanine 0.065mg 0.029mg Cauliflower
Valine 0.125mg 0.038mg Cauliflower
Histidine 0.056mg 0.023mg Cauliflower
Saturated Fat 0.13g 1.415g Cauliflower
Monounsaturated Fat 0.034g 7.888g Olive
Polyunsaturated fat 0.031g 0.911g Olive
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
30%
Cauliflower
6%
Olive
Minerals Daily Need Coverage Score
13%
Cauliflower
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 705mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 1.285g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $3.1)
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.