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

Cauliflower vs Olive - In-Depth Nutrition Comparison

Compare

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 contains 10000000 times more Folate than Olive. Cauliflower contains 57µg of Folate, while Olive contains 0µg.
  • 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

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 Magnesium +275%
Contains more Phosphorus +1366.7%
Contains more Potassium +3637.5%
Contains less Sodium -95.9%
Contains more Zinc +22.7%
Contains more Calcium +300%
Contains more Iron +685.7%
Contains more Copper +543.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
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 Calcium +300%
Contains more Iron +685.7%
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 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%

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.
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
Starch g g
Fructose 0.97g g 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
Vitamin A 0IU 403IU Olive
Vitamin E 0.08mg 1.65mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 15.5µg 1.4µg Cauliflower
Tryptophan 0.02mg mg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 1.415g Cauliflower
Monounsaturated Fat 0.034g 7.888g Olive
Polyunsaturated fat 0.031g 0.911g Olive

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

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
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 food.
Protein
12%
Cauliflower
5%
Olive
Carbohydrates
5%
Cauliflower
6%
Olive
Fats
1%
Cauliflower
49%
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

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. 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.