Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Kohlrabi vs Olive - In-Depth Nutrition Comparison

Compare

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

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
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 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%

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Olive Opinion
Net carbs 2.6g 3.06g Olive
Protein 1.7g 0.84g Kohlrabi
Fats 0.1g 10.68g Olive
Carbs 6.2g 6.26g Olive
Calories 27kcal 115kcal Olive
Starch g g
Fructose g g
Sugar 2.6g 0g Olive
Fiber 3.6g 3.2g Kohlrabi
Calcium 24mg 88mg Olive
Iron 0.4mg 3.3mg Olive
Magnesium 19mg 4mg Kohlrabi
Phosphorus 46mg 3mg Kohlrabi
Potassium 350mg 8mg Kohlrabi
Sodium 20mg 735mg Kohlrabi
Zinc 0.03mg 0.22mg Olive
Copper 0.129mg 0.251mg Olive
Vitamin A 36IU 403IU Olive
Vitamin E 0.48mg 1.65mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 62mg 0.9mg Kohlrabi
Vitamin B1 0.05mg 0.003mg Kohlrabi
Vitamin B2 0.02mg 0mg Kohlrabi
Vitamin B3 0.4mg 0.037mg Kohlrabi
Vitamin B5 0.165mg 0.015mg Kohlrabi
Vitamin B6 0.15mg 0.009mg Kohlrabi
Folate 16µg 0µg Kohlrabi
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 1.4µg Olive
Tryptophan 0.01mg mg Kohlrabi
Threonine 0.049mg 0.026mg Kohlrabi
Isoleucine 0.078mg 0.031mg Kohlrabi
Leucine 0.067mg 0.05mg Kohlrabi
Lysine 0.056mg 0.032mg Kohlrabi
Methionine 0.013mg 0.012mg Kohlrabi
Phenylalanine 0.039mg 0.029mg Kohlrabi
Valine 0.05mg 0.038mg Kohlrabi
Histidine 0.019mg 0.023mg Olive
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.013g 1.415g Kohlrabi
Monounsaturated Fat 0.007g 7.888g Olive
Polyunsaturated fat 0.048g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi 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
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

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.

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.