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

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

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
6
Olive
65
Broccoli
Mineral Summary Score
43
Olive
18
Broccoli

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
5%
Olive
17%
Broccoli
Carbohydrates
6%
Olive
7%
Broccoli
Fats
49%
Olive
2%
Broccoli

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.
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Broccoli
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 - 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.

All nutrients comparison - raw data values

Nutrient Olive Broccoli Opinion
Calories 115 34 Olive
Protein 0.84 2.82 Broccoli
Fats 10.68 0.37 Olive
Vitamin C 0.9 89.2 Broccoli
Carbs 6.26 6.64 Broccoli
Cholesterol 0 0
Vitamin D 0 0
Iron 3.3 0.73 Olive
Calcium 88 47 Olive
Potassium 8 316 Broccoli
Magnesium 4 21 Broccoli
Sugar 0 1.7 Olive
Fiber 3.2 2.6 Olive
Copper 0.251 0.049 Olive
Zinc 0.22 0.41 Broccoli
Starch 0 Broccoli
Phosphorus 3 66 Broccoli
Sodium 735 33 Broccoli
Vitamin A 403 623 Broccoli
Vitamin E 1.65 0.78 Olive
Vitamin D 0 0
Vitamin B1 0.003 0.071 Broccoli
Vitamin B2 0 0.117 Broccoli
Vitamin B3 0.037 0.639 Broccoli
Vitamin B5 0.015 0.573 Broccoli
Vitamin B6 0.009 0.175 Broccoli
Vitamin B12 0 0
Vitamin K 1.4 101.6 Broccoli
Folate 0 63 Broccoli
Trans Fat 0 0
Saturated Fat 1.415 0.039 Broccoli
Monounsaturated Fat 7.888 0.011 Olive
Polyunsaturated fat 0.911 0.038 Olive
Tryptophan 0.033 Broccoli
Threonine 0.026 0.088 Broccoli
Isoleucine 0.031 0.079 Broccoli
Leucine 0.05 0.129 Broccoli
Lysine 0.032 0.135 Broccoli
Methionine 0.012 0.038 Broccoli
Phenylalanine 0.029 0.117 Broccoli
Valine 0.038 0.125 Broccoli
Histidine 0.023 0.059 Broccoli
Fructose 0.68 Broccoli

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. 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.