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  6. Olive vs. Broccoli

Olive vs. Broccoli — In-Depth Nutrition Comparison

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Summary of differences between Olive and Broccoli

  • Olive has more Iron, and Copper, while Broccoli has more Vitamin C, Vitamin K, Folate, Vitamin B6, Vitamin B5, Potassium, and Vitamin B2.
  • Broccoli covers your daily need of Vitamin C 98% more than Olive.
  • Olive contains 22 times more Sodium than Broccoli. While Olive contains 735mg of Sodium, Broccoli contains only 33mg.

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

Infographic

Olive vs Broccoli 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.
Olive
Olive
3
:
7
Broccoli
Broccoli
Contains more Calcium +87.2%
Contains more Iron +352.1%
Contains more Copper +412.2%
Contains more Magnesium +425%
Contains more Phosphorus +2100%
Contains more Potassium +3850%
Contains less Sodium -95.5%
Contains more Zinc +86.4%
Contains more Manganese +950%
Contains more Selenium +177.8%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Calcium +87.2%
Contains more Iron +352.1%
Contains more Copper +412.2%
Contains more Magnesium +425%
Contains more Phosphorus +2100%
Contains more Potassium +3850%
Contains less Sodium -95.5%
Contains more Zinc +86.4%
Contains more Manganese +950%
Contains more Selenium +177.8%

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.
Olive
Olive
1
:
9
Broccoli
Broccoli
Contains more Vitamin E +111.5%
Contains more Vitamin A +54.6%
Contains more Vitamin C +9811.1%
Contains more Vitamin B1 +2266.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1627%
Contains more Vitamin B5 +3720%
Contains more Vitamin B6 +1844.4%
Contains more Folate +∞%
Contains more Vitamin K +7157.1%
Olive
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%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin E +111.5%
Contains more Vitamin A +54.6%
Contains more Vitamin C +9811.1%
Contains more Vitamin B1 +2266.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1627%
Contains more Vitamin B5 +3720%
Contains more Vitamin B6 +1844.4%
Contains more Folate +∞%
Contains more Vitamin K +7157.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
:
3
Broccoli
Broccoli
Contains more Fats +2786.5%
Contains more Other +156.3%
Contains more Protein +235.7%
Contains more Water +11.6%
Equal in Carbs - 6.64
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Fats +2786.5%
Contains more Other +156.3%
Contains more Protein +235.7%
Contains more Water +11.6%
Equal in Carbs - 6.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Broccoli
Broccoli
Contains more Monounsaturated Fat +71609.1%
Contains more Polyunsaturated fat +2297.4%
Contains less Saturated Fat -97.2%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +71609.1%
Contains more Polyunsaturated fat +2297.4%
Contains less Saturated Fat -97.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Broccoli
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 Olive Broccoli Opinion
Net carbs 3.06g 4.04g Broccoli
Protein 0.84g 2.82g Broccoli
Fats 10.68g 0.37g Olive
Carbs 6.26g 6.64g Broccoli
Calories 115kcal 34kcal Olive
Fructose 0.68g Broccoli
Sugar 0g 1.7g Olive
Fiber 3.2g 2.6g Olive
Calcium 88mg 47mg Olive
Iron 3.3mg 0.73mg Olive
Magnesium 4mg 21mg Broccoli
Phosphorus 3mg 66mg Broccoli
Potassium 8mg 316mg Broccoli
Sodium 735mg 33mg Broccoli
Zinc 0.22mg 0.41mg Broccoli
Copper 0.251mg 0.049mg Olive
Manganese 0.02mg 0.21mg Broccoli
Selenium 0.9µg 2.5µg Broccoli
Vitamin A 403IU 623IU Broccoli
Vitamin A RAE 20µg 31µg Broccoli
Vitamin E 1.65mg 0.78mg Olive
Vitamin C 0.9mg 89.2mg Broccoli
Vitamin B1 0.003mg 0.071mg Broccoli
Vitamin B2 0mg 0.117mg Broccoli
Vitamin B3 0.037mg 0.639mg Broccoli
Vitamin B5 0.015mg 0.573mg Broccoli
Vitamin B6 0.009mg 0.175mg Broccoli
Folate 0µg 63µg Broccoli
Vitamin K 1.4µg 101.6µg Broccoli
Tryptophan 0.033mg Broccoli
Threonine 0.026mg 0.088mg Broccoli
Isoleucine 0.031mg 0.079mg Broccoli
Leucine 0.05mg 0.129mg Broccoli
Lysine 0.032mg 0.135mg Broccoli
Methionine 0.012mg 0.038mg Broccoli
Phenylalanine 0.029mg 0.117mg Broccoli
Valine 0.038mg 0.125mg Broccoli
Histidine 0.023mg 0.059mg Broccoli
Saturated Fat 1.415g 0.039g Broccoli
Monounsaturated Fat 7.888g 0.011g Olive
Polyunsaturated fat 0.911g 0.038g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Olive
65%
Broccoli
Minerals Daily Need Coverage Score
35%
Olive
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 702mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 1.376g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 32)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $3.1)
Which food is richer in vitamins?
Broccoli
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

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.