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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, Folate, Vitamin B2, Manganese, and Vitamin B1, however, Olive has more Iron, Copper, and Vitamin E .
  • Chinese broccoli's daily need coverage for Vitamin K is 70% more.
  • 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
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +13.6%
Contains more Magnesium +350%
Contains more Phosphorus +1266.7%
Contains more Potassium +3162.5%
Contains less Sodium -99%
Contains more Zinc +77.3%
Contains more Manganese +1220%
Contains more Selenium +44.4%
Contains more Iron +489.3%
Contains more Copper +311.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Calcium +13.6%
Contains more Magnesium +350%
Contains more Phosphorus +1266.7%
Contains more Potassium +3162.5%
Contains less Sodium -99%
Contains more Zinc +77.3%
Contains more Manganese +1220%
Contains more Selenium +44.4%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
1
Olive
Contains more Vitamin A +306.5%
Contains more Vitamin C +3033.3%
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 Folate +∞%
Contains more Vitamin K +5957.1%
Contains more Vitamin E +243.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
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 A +306.5%
Contains more Vitamin C +3033.3%
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 Folate +∞%
Contains more Vitamin K +5957.1%
Contains more Vitamin E +243.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +35.7%
Contains more Water +16.9%
Contains more Fats +1383.3%
Contains more Carbs +64.3%
Contains more Other +182.3%
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 +35.7%
Contains more Water +16.9%
Contains more Fats +1383.3%
Contains more Carbs +64.3%
Contains more Other +182.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -92.2%
Contains more Monounsaturated Fat +15676%
Contains more Polyunsaturated fat +176.1%
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -92.2%
Contains more Monounsaturated Fat +15676%
Contains more Polyunsaturated fat +176.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese broccoli Olive Opinion
Net carbs 1.31g 3.06g Olive
Protein 1.14g 0.84g Chinese broccoli
Fats 0.72g 10.68g Olive
Carbs 3.81g 6.26g Olive
Calories 22kcal 115kcal Olive
Sugar 0.84g 0g Olive
Fiber 2.5g 3.2g Olive
Calcium 100mg 88mg Chinese broccoli
Iron 0.56mg 3.3mg Olive
Magnesium 18mg 4mg Chinese broccoli
Phosphorus 41mg 3mg Chinese broccoli
Potassium 261mg 8mg Chinese broccoli
Sodium 7mg 735mg Chinese broccoli
Zinc 0.39mg 0.22mg Chinese broccoli
Copper 0.061mg 0.251mg Olive
Manganese 0.264mg 0.02mg Chinese broccoli
Selenium 1.3µg 0.9µg Chinese broccoli
Vitamin A 1638IU 403IU Chinese broccoli
Vitamin A RAE 82µg 20µg Chinese broccoli
Vitamin E 0.48mg 1.65mg Olive
Vitamin C 28.2mg 0.9mg Chinese broccoli
Vitamin B1 0.095mg 0.003mg Chinese broccoli
Vitamin B2 0.146mg 0mg Chinese broccoli
Vitamin B3 0.437mg 0.037mg Chinese broccoli
Vitamin B5 0.159mg 0.015mg Chinese broccoli
Vitamin B6 0.07mg 0.009mg Chinese broccoli
Folate 99µg 0µg Chinese broccoli
Vitamin K 84.8µg 1.4µg Chinese broccoli
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 0.11g 1.415g Chinese broccoli
Monounsaturated Fat 0.05g 7.888g Olive
Polyunsaturated fat 0.33g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
48%
Chinese broccoli
6%
Olive
Minerals Daily Need Coverage Score
18%
Chinese broccoli
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (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 minerals?
Chinese broccoli
Chinese broccoli is relatively richer in minerals
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)

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. 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.