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Chinese broccoli vs Olive - In-Depth Nutrition Comparison

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Important differences between Chinese broccoli and Olive

  • Chinese broccoli has more Vitamin K, Vitamin C, Manganese and Vitamin B1, however Olive has more Iron, Folate, Copper, Vitamin B2 and Vitamin E .
  • Chinese broccoli's daily need coverage for Vitamin K is 69% more.
  • Chinese broccoli has 32 times more Vitamin B1 than Olive. Chinese broccoli has 0.095mg of Vitamin B1, while Olive has 0.003mg.
  • Chinese broccoli is lower in Sodium.

The food varieties used in the comparison are Broccoli, chinese, cooked and Olives, ripe, canned (small-extra large).

Infographic

Chinese broccoli 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
:
2
Olive
Contains more Calcium +13.6%
Contains more Potassium +3162.5%
Contains more Magnesium +350%
Contains more Zinc +77.3%
Contains more Phosphorus +1266.7%
Contains less Sodium -99%
Contains more Iron +489.3%
Contains more Copper +311.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 30% 24% 13% 21% 11% 18% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Contains more Calcium +13.6%
Contains more Potassium +3162.5%
Contains more Magnesium +350%
Contains more Zinc +77.3%
Contains more Phosphorus +1266.7%
Contains less Sodium -99%
Contains more Iron +489.3%
Contains more Copper +311.5%

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 C +3033.3%
Contains more Vitamin A +306.5%
Contains more Vitamin B1 +3066.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1081.1%
Contains more Vitamin B5 +960%
Contains more Vitamin B6 +677.8%
Contains more Vitamin K +5957.1%
Contains more Folate +∞%
Contains more Vitamin E +243.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 99% 10% 0% 24% 34% 9% 10% 17% 0% 212% 75%
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 +3033.3%
Contains more Vitamin A +306.5%
Contains more Vitamin B1 +3066.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1081.1%
Contains more Vitamin B5 +960%
Contains more Vitamin B6 +677.8%
Contains more Vitamin K +5957.1%
Contains more Folate +∞%
Contains more Vitamin E +243.8%

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
48
Chinese broccoli
6
Olive
Mineral Summary Score
17
Chinese broccoli
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
7%
Chinese broccoli
5%
Olive
Carbohydrates
4%
Chinese broccoli
6%
Olive
Fats
3%
Chinese broccoli
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.
Chinese broccoli Olive
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Chinese broccoli Olive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Olive
Olive contains less Sugars (difference - 0.84g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 728mg)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 1.305g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 32)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $3.5)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli 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 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 Chinese broccoli Olive Opinion
Calories 22 115 Olive
Protein 1.14 0.84 Chinese broccoli
Fats 0.72 10.68 Olive
Vitamin C 28.2 0.9 Chinese broccoli
Carbs 3.81 6.26 Olive
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 3.3 Olive
Calcium 100 88 Chinese broccoli
Potassium 261 8 Chinese broccoli
Magnesium 18 4 Chinese broccoli
Sugars 0.84 0 Olive
Fiber 2.5 3.2 Olive
Copper 0.061 0.251 Olive
Zinc 0.39 0.22 Chinese broccoli
Starch
Phosphorus 41 3 Chinese broccoli
Sodium 7 735 Chinese broccoli
Vitamin A 1638 403 Chinese broccoli
Vitamin E 0.48 1.65 Olive
Vitamin D 0 0
Vitamin B1 0.095 0.003 Chinese broccoli
Vitamin B2 0.146 0 Chinese broccoli
Vitamin B3 0.437 0.037 Chinese broccoli
Vitamin B5 0.159 0.015 Chinese broccoli
Vitamin B6 0.07 0.009 Chinese broccoli
Vitamin B12 0 0
Vitamin K 84.8 1.4 Chinese broccoli
Folate 99 0 Chinese broccoli
Trans Fat 0 0
Saturated Fat 0.11 1.415 Chinese broccoli
Monounsaturated Fat 0.05 7.888 Olive
Polyunsaturated fat 0.33 0.911 Olive
Tryptophan
Threonine 0.026 Olive
Isoleucine 0.031 Olive
Leucine 0.05 Olive
Lysine 0.032 Olive
Methionine 0.012 Olive
Phenylalanine 0.029 Olive
Valine 0.038 Olive
Histidine 0.023 Olive
Fructose

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 of the foods presented on this page can be found below.

  1. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.