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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, Vitamin B6, Vitamin B5, Vitamin K and Potassium, while Olive is higher in Iron, Copper, Folate and Vitamin E .
  • Cauliflower covers your daily need of Vitamin C 53% more than Olive.
  • Cauliflower contains 44 times more Vitamin B5 than Olive. Cauliflower contains 0.667mg of Vitamin B5, while Olive contains 0.015mg.
  • 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Olive
Contains more Potassium +3637.5%
Contains more Magnesium +275%
Contains more Zinc +22.7%
Contains more Phosphorus +1366.7%
Contains less Sodium -95.9%
Contains more Iron +685.7%
Contains more Calcium +300%
Contains more Copper +543.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Contains more Potassium +3637.5%
Contains more Magnesium +275%
Contains more Zinc +22.7%
Contains more Phosphorus +1366.7%
Contains less Sodium -95.9%
Contains more Iron +685.7%
Contains more Calcium +300%
Contains more Copper +543.6%

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

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
30
Cauliflower
6
Olive
Mineral Summary Score
13
Cauliflower
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
12%
Cauliflower
5%
Olive
Carbohydrates
5%
Cauliflower
6%
Olive
Fats
1%
Cauliflower
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.
Cauliflower Olive
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cauliflower Olive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sugars?
Olive
Olive contains less Sugars (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 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 Cauliflower Olive Opinion
Calories 25 115 Olive
Protein 1.92 0.84 Cauliflower
Fats 0.28 10.68 Olive
Vitamin C 48.2 0.9 Cauliflower
Carbs 4.97 6.26 Olive
Cholesterol 0 0
Vitamin D 0 0
Iron 0.42 3.3 Olive
Calcium 22 88 Olive
Potassium 299 8 Cauliflower
Magnesium 15 4 Cauliflower
Sugars 1.91 0 Olive
Fiber 2 3.2 Olive
Copper 0.039 0.251 Olive
Zinc 0.27 0.22 Cauliflower
Starch
Phosphorus 44 3 Cauliflower
Sodium 30 735 Cauliflower
Vitamin A 0 403 Olive
Vitamin E 0.08 1.65 Olive
Vitamin D 0 0
Vitamin B1 0.05 0.003 Cauliflower
Vitamin B2 0.06 0 Cauliflower
Vitamin B3 0.507 0.037 Cauliflower
Vitamin B5 0.667 0.015 Cauliflower
Vitamin B6 0.184 0.009 Cauliflower
Vitamin B12 0 0
Vitamin K 15.5 1.4 Cauliflower
Folate 57 0 Cauliflower
Trans Fat 0 0
Saturated Fat 0.13 1.415 Cauliflower
Monounsaturated Fat 0.034 7.888 Olive
Polyunsaturated fat 0.031 0.911 Olive
Tryptophan 0.02 Cauliflower
Threonine 0.076 0.026 Cauliflower
Isoleucine 0.071 0.031 Cauliflower
Leucine 0.106 0.05 Cauliflower
Lysine 0.217 0.032 Cauliflower
Methionine 0.02 0.012 Cauliflower
Phenylalanine 0.065 0.029 Cauliflower
Valine 0.125 0.038 Cauliflower
Histidine 0.056 0.023 Cauliflower
Fructose 0.97 Cauliflower

References

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