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Kohlrabi vs Olive - In-Depth Nutrition Comparison

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The main differences between Kohlrabi and Olive

  • Kohlrabi has more Vitamin C, Vitamin B6, Potassium, and Phosphorus, however Olive has more Iron, Copper, Vitamin E , and Calcium.
  • Daily need coverage for Vitamin C from Kohlrabi is 68% higher.
  • Olive has 44 times less Potassium than Kohlrabi. Kohlrabi has 350mg of Potassium, while Olive has 8mg.
  • Kohlrabi is lower in Sodium.

Food types used in this article are Kohlrabi, raw and Olives, ripe, canned (small-extra large).

Infographic

Kohlrabi 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
:
4
Olive
Contains more Potassium +4275%
Contains more Magnesium +375%
Contains more Phosphorus +1433.3%
Contains less Sodium -97.3%
Contains more Iron +725%
Contains more Calcium +266.7%
Contains more Copper +94.6%
Contains more Zinc +633.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Contains more Potassium +4275%
Contains more Magnesium +375%
Contains more Phosphorus +1433.3%
Contains less Sodium -97.3%
Contains more Iron +725%
Contains more Calcium +266.7%
Contains more Copper +94.6%
Contains more Zinc +633.3%

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
:
3
Olive
Contains more Vitamin C +6788.9%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +981.1%
Contains more Vitamin B5 +1000%
Contains more Vitamin B6 +1566.7%
Contains more Folate +∞%
Contains more Vitamin A +1019.4%
Contains more Vitamin E +243.8%
Contains more Vitamin K +1300%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 207% 3% 10% 0% 13% 5% 8% 10% 35% 0% 1% 12%
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 +6788.9%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +981.1%
Contains more Vitamin B5 +1000%
Contains more Vitamin B6 +1566.7%
Contains more Folate +∞%
Contains more Vitamin A +1019.4%
Contains more Vitamin E +243.8%
Contains more Vitamin K +1300%

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
25
Kohlrabi
6
Olive
Mineral Summary Score
17
Kohlrabi
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
10%
Kohlrabi
5%
Olive
Carbohydrates
6%
Kohlrabi
6%
Olive
Fats
0%
Kohlrabi
49%
Olive

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.
Kohlrabi 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi 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 is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 715mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 1.402g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 20)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $2.9)
Which food is richer in vitamins?
Kohlrabi
Kohlrabi 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.

All nutrients comparison - raw data values

Nutrient Kohlrabi Olive Opinion
Calories 27 115 Olive
Protein 1.7 0.84 Kohlrabi
Fats 0.1 10.68 Olive
Vitamin C 62 0.9 Kohlrabi
Net carbs 2.5999999046325684 3.059999942779541 Olive
Carbs 6.2 6.26 Olive
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 3.3 Olive
Calcium 24 88 Olive
Potassium 350 8 Kohlrabi
Magnesium 19 4 Kohlrabi
Sugar 2.6 0 Olive
Fiber 3.6 3.2 Kohlrabi
Copper 0.129 0.251 Olive
Zinc 0.03 0.22 Olive
Starch
Phosphorus 46 3 Kohlrabi
Sodium 20 735 Kohlrabi
Vitamin A 36 403 Olive
Vitamin E 0.48 1.65 Olive
Vitamin D 0 0
Vitamin B1 0.05 0.003 Kohlrabi
Vitamin B2 0.02 0 Kohlrabi
Vitamin B3 0.4 0.037 Kohlrabi
Vitamin B5 0.165 0.015 Kohlrabi
Vitamin B6 0.15 0.009 Kohlrabi
Vitamin B12 0 0
Vitamin K 0.1 1.4 Olive
Folate 16 0 Kohlrabi
Trans Fat 0 0
Saturated Fat 0.013 1.415 Kohlrabi
Monounsaturated Fat 0.007 7.888 Olive
Polyunsaturated fat 0.048 0.911 Olive
Tryptophan 0.01 Kohlrabi
Threonine 0.049 0.026 Kohlrabi
Isoleucine 0.078 0.031 Kohlrabi
Leucine 0.067 0.05 Kohlrabi
Lysine 0.056 0.032 Kohlrabi
Methionine 0.013 0.012 Kohlrabi
Phenylalanine 0.039 0.029 Kohlrabi
Valine 0.05 0.038 Kohlrabi
Histidine 0.019 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 to the foods presented on this page can be found below.

  1. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.