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  6. Olive oil vs. Chinese cabbage

Olive oil vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are olive oil and Chinese cabbage different?

  • Olive oil is higher in vitamin E and vitamin K; however, Chinese cabbage is richer in vitamin A, vitamin C, folate, vitamin B6, calcium, potassium, and manganese.
  • Daily need coverage for vitamin E for olive oil is 95% higher.
  • Olive oil contains 511 times more saturated fat than Chinese cabbage. While olive oil contains 13.808g of saturated fat, Chinese cabbage contains only 0.027g.
  • Olive oil has a lower glycemic index (0) than Chinese cabbage (32).

Oil, olive, salad or cooking and Cabbage, chinese (pak-choi), raw are the varieties used in this article.

Infographic

Olive oil vs Chinese cabbage 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains less SodiumSodium -96.9%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +10400%
Contains more PotassiumPotassium +25100%
Contains more IronIron +42.9%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +15844.4%
Contains more Vitamin KVitamin K +32.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +2033.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive oil Chinese cabbage DV% diff.
Monounsaturated fat 72.961g 0.015g 182%
Fats 100g 0.2g 154%
Vitamin E 14.35mg 0.09mg 95%
Polyunsaturated fat 10.523g 0.096g 70%
Saturated fat 13.808g 0.027g 63%
Vitamin C 0mg 45mg 50%
Calories 884kcal 13kcal 44%
Vitamin A 0µg 223µg 25%
Folate 0µg 66µg 17%
Vitamin B6 0mg 0.194mg 15%
Vitamin K 60.2µg 45.5µg 12%
Calcium 1mg 105mg 10%
Potassium 1mg 252mg 7%
Manganese 0mg 0.159mg 7%
Vitamin B2 0mg 0.07mg 5%
Phosphorus 0mg 37mg 5%
Magnesium 0mg 19mg 5%
Fiber 0g 1g 4%
Vitamin B3 0mg 0.5mg 3%
Vitamin B1 0mg 0.04mg 3%
Protein 0g 1.5g 3%
Sodium 2mg 65mg 3%
Iron 0.56mg 0.8mg 3%
Vitamin B5 0mg 0.088mg 2%
Zinc 0mg 0.19mg 2%
Copper 0mg 0.021mg 2%
Carbs 0g 2.18g 1%
Selenium 0µg 0.5µg 1%
Choline 0.3mg 6.4mg 1%
Net carbs 0g 1.18g N/A
Sugar 0g 1.18g N/A
Tryptophan 0mg 0.015mg 0%
Threonine 0mg 0.049mg 0%
Isoleucine 0mg 0.085mg 0%
Leucine 0mg 0.088mg 0%
Lysine 0mg 0.089mg 0%
Methionine 0mg 0.009mg 0%
Phenylalanine 0mg 0.044mg 0%
Valine 0mg 0.066mg 0%
Histidine 0mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more FatsFats +49900%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +486306.7%
Contains more Poly. FatPolyunsaturated fat +10861.5%
Contains less Sat. FatSaturated fat -99.8%

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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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.