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Olive vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are olive and Chinese cabbage different?

  • Olive is higher in iron, copper, vitamin E, and fiber; however, Chinese cabbage is richer in vitamin A, vitamin C, vitamin K, folate, and vitamin B6.
  • Daily need coverage for vitamin A for Chinese cabbage is 81% higher.
  • Olive contains 18 times more vitamin E than Chinese cabbage. While olive contains 1.65mg of vitamin E, Chinese cabbage contains only 0.09mg.
  • Chinese cabbage has less sodium.

Olives, ripe, canned (small-extra large) and Cabbage, chinese (pak-choi), raw are the varieties used in this article.

Infographic

Olive vs Chinese cabbage 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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more IronIron +312.5%
Contains more CopperCopper +1095.2%
Contains more ZincZinc +15.8%
Contains more SeleniumSelenium +80%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +19.3%
Contains more PotassiumPotassium +3050%
Contains more PhosphorusPhosphorus +1133.3%
Contains less SodiumSodium -91.2%
Contains more ManganeseManganese +695%

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
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +1733.3%
Contains more CholineCholine +60.9%
Contains more Vitamin CVitamin C +4900%
Contains more Vitamin AVitamin A +1015%
Contains more Vitamin B1Vitamin B1 +1233.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1251.4%
Contains more Vitamin B5Vitamin B5 +486.7%
Contains more Vitamin B6Vitamin B6 +2055.6%
Contains more Vitamin KVitamin K +3150%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Chinese cabbage DV% diff.
Vitamin C 0.9mg 45mg 49%
Vitamin K 1.4µg 45.5µg 37%
Iron 3.3mg 0.8mg 31%
Sodium 735mg 65mg 29%
Copper 0.251mg 0.021mg 26%
Vitamin A 20µg 223µg 23%
Monounsaturated fat 7.888g 0.015g 20%
Folate 0µg 66µg 17%
Fats 10.68g 0.2g 16%
Vitamin B6 0.009mg 0.194mg 14%
Vitamin E 1.65mg 0.09mg 10%
Fiber 3.2g 1g 9%
Potassium 8mg 252mg 7%
Manganese 0.02mg 0.159mg 6%
Saturated fat 1.415g 0.027g 6%
Calories 115kcal 13kcal 5%
Phosphorus 3mg 37mg 5%
Vitamin B2 0mg 0.07mg 5%
Polyunsaturated fat 0.911g 0.096g 5%
Magnesium 4mg 19mg 4%
Vitamin B3 0.037mg 0.5mg 3%
Vitamin B1 0.003mg 0.04mg 3%
Calcium 88mg 105mg 2%
Protein 0.84g 1.5g 1%
Vitamin B5 0.015mg 0.088mg 1%
Selenium 0.9µg 0.5µg 1%
Choline 10.3mg 6.4mg 1%
Carbs 6.26g 2.18g 1%
Net carbs 3.06g 1.18g N/A
Sugar 0g 1.18g N/A
Zinc 0.22mg 0.19mg 0%
Tryptophan 0.015mg 0%
Threonine 0.026mg 0.049mg 0%
Isoleucine 0.031mg 0.085mg 0%
Leucine 0.05mg 0.088mg 0%
Lysine 0.032mg 0.089mg 0%
Methionine 0.012mg 0.009mg 0%
Phenylalanine 0.029mg 0.044mg 0%
Valine 0.038mg 0.066mg 0%
Histidine 0.023mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more FatsFats +5240%
Contains more CarbsCarbs +187.2%
Contains more OtherOther +178.8%
Contains more ProteinProtein +78.6%
Contains more WaterWater +19.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +52486.7%
Contains more Poly. FatPolyunsaturated fat +849%
Contains less Sat. FatSaturated fat -98.1%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.