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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, and vitamin K, while olive is higher in iron, copper, fats, and vitamin E.
  • Cauliflower covers your daily need for 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
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Olive
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +275%
Contains more PotassiumPotassium +3637.5%
Contains more ZincZinc +22.7%
Contains more PhosphorusPhosphorus +1366.7%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +675%
Contains more CalciumCalcium +300%
Contains more IronIron +685.7%
Contains more CopperCopper +543.6%
Contains more SeleniumSelenium +50%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 161% 0% 0% 1.6% 13% 14% 9.5% 40% 42% 0% 39% 43%
Olive
Olive
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Contains more Vitamin CVitamin C +5255.6%
Contains more Vitamin B1Vitamin B1 +1566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1270.3%
Contains more Vitamin B5Vitamin B5 +4346.7%
Contains more Vitamin B6Vitamin B6 +1944.4%
Contains more Vitamin KVitamin K +1007.1%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1962.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Olive DV% diff.
Vitamin C 48.2mg 0.9mg 53%
Iron 0.42mg 3.3mg 36%
Sodium 30mg 735mg 31%
Copper 0.039mg 0.251mg 24%
Monounsaturated fat 0.034g 7.888g 20%
Fats 0.28g 10.68g 16%
Folate 57µg 0µg 14%
Vitamin B5 0.667mg 0.015mg 13%
Vitamin B6 0.184mg 0.009mg 13%
Vitamin K 15.5µg 1.4µg 12%
Vitamin E 0.08mg 1.65mg 10%
Potassium 299mg 8mg 9%
Calcium 22mg 88mg 7%
Phosphorus 44mg 3mg 6%
Manganese 0.155mg 0.02mg 6%
Choline 44.3mg 10.3mg 6%
Saturated fat 0.13g 1.415g 6%
Polyunsaturated fat 0.031g 0.911g 6%
Calories 25kcal 115kcal 5%
Fiber 2g 3.2g 5%
Vitamin B2 0.06mg 0mg 5%
Vitamin B1 0.05mg 0.003mg 4%
Magnesium 15mg 4mg 3%
Vitamin B3 0.507mg 0.037mg 3%
Protein 1.92g 0.84g 2%
Vitamin A 0µg 20µg 2%
Selenium 0.6µg 0.9µg 1%
Fructose 0.97g 1%
Omega-3 (ALA) 0.015g 1%
Protein per 100 calories 7.7g 0.73g N/A
Calories per 10 g protein 130kcal 1369kcal N/A
Weight per 100 calories 400g 87g N/A
Unsaturated / Saturated Fat ratio 0.5 6.2 N/A
Net carbs 2.97g 3.06g N/A
Carbs 4.97g 6.26g 0%
Sugar 1.91g 0g N/A
Zinc 0.27mg 0.22mg 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0.026mg 0%
Isoleucine 0.071mg 0.031mg 0%
Leucine 0.106mg 0.05mg 0%
Lysine 0.217mg 0.032mg 0%
Methionine 0.02mg 0.012mg 0%
Phenylalanine 0.065mg 0.029mg 0%
Valine 0.125mg 0.038mg 0%
Histidine 0.056mg 0.023mg 0%
Omega-6 (Linoleic acid) 0.013g 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -90.8%
Contains more Mono. FatMonounsaturated fat +23100%
Contains more Poly. FatPolyunsaturated fat +2838.7%

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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.