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Napa cabbage vs Olive - In-Depth Nutrition Comparison

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Summary of differences between Napa cabbage and Olive

  • Napa cabbage has more Folate, and Manganese, while Olive has more Iron, Copper, and Calcium.
  • Olive covers your daily need of Iron 32% more than Napa cabbage.
  • Napa cabbage contains 10000000 times more Folate than Olive. While Napa cabbage contains 43µg of Folate, Olive contains only 0µg.
  • The amount of Sodium in Napa cabbage is lower.

These are the specific foods used in this comparison Cabbage, napa, cooked and Olives, ripe, canned (small-extra large).

Infographic

Napa cabbage 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 Magnesium +100%
Contains more Phosphorus +533.3%
Contains more Potassium +987.5%
Contains less Sodium -98.5%
Contains more Calcium +203.4%
Contains more Iron +345.9%
Contains more Zinc +57.1%
Contains more Copper +161.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 28% 6% 9% 8% 2% 4% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Contains more Magnesium +100%
Contains more Phosphorus +533.3%
Contains more Potassium +987.5%
Contains less Sodium -98.5%
Contains more Calcium +203.4%
Contains more Iron +345.9%
Contains more Zinc +57.1%
Contains more Copper +161.5%

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
:
3
Olive
Contains more Vitamin C +255.6%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1159.5%
Contains more Vitamin B5 +133.3%
Contains more Vitamin B6 +311.1%
Contains more Folate +∞%
Contains more Vitamin A +53.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
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 +255.6%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1159.5%
Contains more Vitamin B5 +133.3%
Contains more Vitamin B6 +311.1%
Contains more Folate +∞%
Contains more Vitamin A +53.2%

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.
Napa cabbage 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 Napa cabbage Olive Opinion
Net carbs 2.23g 3.06g Olive
Protein 1.1g 0.84g Napa cabbage
Fats 0.17g 10.68g Olive
Carbs 2.23g 6.26g Olive
Calories 12kcal 115kcal Olive
Starch g g
Fructose g g
Sugar g 0g Napa cabbage
Fiber g 3.2g Olive
Calcium 29mg 88mg Olive
Iron 0.74mg 3.3mg Olive
Magnesium 8mg 4mg Napa cabbage
Phosphorus 19mg 3mg Napa cabbage
Potassium 87mg 8mg Napa cabbage
Sodium 11mg 735mg Napa cabbage
Zinc 0.14mg 0.22mg Olive
Copper 0.096mg 0.251mg Olive
Vitamin A 263IU 403IU Olive
Vitamin E mg 1.65mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.2mg 0.9mg Napa cabbage
Vitamin B1 0.005mg 0.003mg Napa cabbage
Vitamin B2 0.025mg 0mg Napa cabbage
Vitamin B3 0.466mg 0.037mg Napa cabbage
Vitamin B5 0.035mg 0.015mg Napa cabbage
Vitamin B6 0.037mg 0.009mg Napa cabbage
Folate 43µg 0µg Napa cabbage
Vitamin B12 0µg 0µg
Vitamin K µg 1.4µg Olive
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 g 1.415g Napa cabbage
Monounsaturated Fat g 7.888g Olive
Polyunsaturated fat g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
7
Napa cabbage
6
Olive
Mineral Summary Score
12
Napa cabbage
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%
Napa cabbage
5%
Olive
Carbohydrates
2%
Napa cabbage
6%
Olive
Fats
1%
Napa cabbage
49%
Olive

Comparison summary

Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 724mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 1.415g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 32)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $3.5)
Which food is richer in vitamins?
Napa cabbage
Napa cabbage 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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.