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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 C, Vitamin K, Vitamin A, Folate, and Vitamin B6.
  • Daily need coverage for Vitamin C from Chinese cabbage is 49% 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
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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 +312.5%
Contains more Copper +1095.2%
Contains more Zinc +15.8%
Contains more Calcium +19.3%
Contains more Potassium +3050%
Contains more Magnesium +375%
Contains more Phosphorus +1133.3%
Contains less Sodium -91.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 32% 23% 14% 7% 6% 16% 9%
Contains more Iron +312.5%
Contains more Copper +1095.2%
Contains more Zinc +15.8%
Contains more Calcium +19.3%
Contains more Potassium +3050%
Contains more Magnesium +375%
Contains more Phosphorus +1133.3%
Contains less Sodium -91.2%

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 +1733.3%
Contains more Vitamin C +4900%
Contains more Vitamin A +1008.7%
Contains more Vitamin B1 +1233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1251.4%
Contains more Vitamin B5 +486.7%
Contains more Vitamin B6 +2055.6%
Contains more Vitamin K +3150%
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 150% 269% 2% 0% 10% 17% 10% 6% 45% 0% 114% 50%
Contains more Vitamin E +1733.3%
Contains more Vitamin C +4900%
Contains more Vitamin A +1008.7%
Contains more Vitamin B1 +1233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1251.4%
Contains more Vitamin B5 +486.7%
Contains more Vitamin B6 +2055.6%
Contains more Vitamin K +3150%
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
56
Chinese cabbage
Mineral Summary Score
43
Olive
17
Chinese cabbage

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
9%
Chinese cabbage
Carbohydrates
6%
Olive
2%
Chinese cabbage
Fats
49%
Olive
1%
Chinese cabbage

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 Chinese cabbage
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 Chinese cabbage
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 - 1.18g)
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 670mg)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 1.388g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 32)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $3.1)
Which food is richer in vitamins?
Chinese cabbage
Chinese 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.

All nutrients comparison - raw data values

Nutrient Olive Chinese cabbage Opinion
Calories 115 13 Olive
Protein 0.84 1.5 Chinese cabbage
Fats 10.68 0.2 Olive
Vitamin C 0.9 45 Chinese cabbage
Carbs 6.26 2.18 Olive
Cholesterol 0 0
Vitamin D 0 0
Iron 3.3 0.8 Olive
Calcium 88 105 Chinese cabbage
Potassium 8 252 Chinese cabbage
Magnesium 4 19 Chinese cabbage
Sugar 0 1.18 Olive
Fiber 3.2 1 Olive
Copper 0.251 0.021 Olive
Zinc 0.22 0.19 Olive
Starch
Phosphorus 3 37 Chinese cabbage
Sodium 735 65 Chinese cabbage
Vitamin A 403 4468 Chinese cabbage
Vitamin E 1.65 0.09 Olive
Vitamin D 0 0
Vitamin B1 0.003 0.04 Chinese cabbage
Vitamin B2 0 0.07 Chinese cabbage
Vitamin B3 0.037 0.5 Chinese cabbage
Vitamin B5 0.015 0.088 Chinese cabbage
Vitamin B6 0.009 0.194 Chinese cabbage
Vitamin B12 0 0
Vitamin K 1.4 45.5 Chinese cabbage
Folate 0 66 Chinese cabbage
Trans Fat 0 0
Saturated Fat 1.415 0.027 Chinese cabbage
Monounsaturated Fat 7.888 0.015 Olive
Polyunsaturated fat 0.911 0.096 Olive
Tryptophan 0.015 Chinese cabbage
Threonine 0.026 0.049 Chinese cabbage
Isoleucine 0.031 0.085 Chinese cabbage
Leucine 0.05 0.088 Chinese cabbage
Lysine 0.032 0.089 Chinese cabbage
Methionine 0.012 0.009 Olive
Phenylalanine 0.029 0.044 Chinese cabbage
Valine 0.038 0.066 Chinese cabbage
Histidine 0.023 0.026 Chinese cabbage
Fructose

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. 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.