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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 70% 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
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 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 Iron +489.3%
Contains more Copper +311.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
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 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 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%

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.
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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals 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
Starch g g
Fructose g g
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
Vitamin A 1638IU 403IU Chinese broccoli
Vitamin E 0.48mg 1.65mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 84.8µg 1.4µg Chinese broccoli
Tryptophan mg mg
Threonine mg 0.026mg Olive
Isoleucine mg 0.031mg Olive
Leucine mg 0.05mg Olive
Lysine mg 0.032mg Olive
Methionine mg 0.012mg Olive
Phenylalanine mg 0.029mg Olive
Valine mg 0.038mg Olive
Histidine mg 0.023mg Olive
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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
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 food.
Protein
7%
Chinese broccoli
5%
Olive
Carbohydrates
4%
Chinese broccoli
6%
Olive
Fats
3%
Chinese broccoli
49%
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 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 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. 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.