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  6. Olive vs. Cauliflower

Olive vs. Cauliflower — In-Depth Nutrition Comparison

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How are olive and cauliflower different?

  • Olive is richer in iron, copper, and vitamin E, while cauliflower is higher in vitamin C, folate, vitamin B6, vitamin B5, vitamin K, and potassium.
  • Cauliflower covers your daily need for vitamin C, 53% more than olive.
  • Olive contains 25 times more sodium than cauliflower. Olive contains 735mg of sodium, while cauliflower contains 30mg.

Olives, ripe, canned (small-extra large) and Cauliflower, raw types were used in this article.

Infographic

Olive vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more CalciumCalcium +300%
Contains more IronIron +685.7%
Contains more CopperCopper +543.6%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +275%
Contains more PotassiumPotassium +3637.5%
Contains more ZincZinc +22.7%
Contains more PhosphorusPhosphorus +1366.7%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +675%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1962.5%
Contains more Vitamin CVitamin C +5255.6%
Contains more Vitamin B1Vitamin B1 +1566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1270.3%
Contains more Vitamin B5Vitamin B5 +4346.7%
Contains more Vitamin B6Vitamin B6 +1944.4%
Contains more Vitamin KVitamin K +1007.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +330.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Cauliflower DV% diff.
Vitamin C 0.9mg 48.2mg 53%
Iron 3.3mg 0.42mg 36%
Sodium 735mg 30mg 31%
Copper 0.251mg 0.039mg 24%
Monounsaturated fat 7.888g 0.034g 20%
Fats 10.68g 0.28g 16%
Folate 0µg 57µg 14%
Vitamin B6 0.009mg 0.184mg 13%
Vitamin B5 0.015mg 0.667mg 13%
Vitamin K 1.4µg 15.5µg 12%
Vitamin E 1.65mg 0.08mg 10%
Potassium 8mg 299mg 9%
Calcium 88mg 22mg 7%
Manganese 0.02mg 0.155mg 6%
Phosphorus 3mg 44mg 6%
Choline 10.3mg 44.3mg 6%
Saturated fat 1.415g 0.13g 6%
Polyunsaturated fat 0.911g 0.031g 6%
Calories 115kcal 25kcal 5%
Vitamin B2 0mg 0.06mg 5%
Fiber 3.2g 2g 5%
Vitamin B1 0.003mg 0.05mg 4%
Vitamin B3 0.037mg 0.507mg 3%
Magnesium 4mg 15mg 3%
Vitamin A 20µg 0µg 2%
Protein 0.84g 1.92g 2%
Fructose 0.97g 1%
Selenium 0.9µg 0.6µg 1%
Carbs 6.26g 4.97g 0%
Net carbs 3.06g 2.97g N/A
Sugar 0g 1.91g N/A
Zinc 0.22mg 0.27mg 0%
Tryptophan 0.02mg 0%
Threonine 0.026mg 0.076mg 0%
Isoleucine 0.031mg 0.071mg 0%
Leucine 0.05mg 0.106mg 0%
Lysine 0.032mg 0.217mg 0%
Methionine 0.012mg 0.02mg 0%
Phenylalanine 0.029mg 0.065mg 0%
Valine 0.038mg 0.125mg 0%
Histidine 0.023mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more FatsFats +3714.3%
Contains more CarbsCarbs +26%
Contains more OtherOther +193.4%
Contains more ProteinProtein +128.6%
Contains more WaterWater +15.1%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +23100%
Contains more Poly. FatPolyunsaturated fat +2838.7%
Contains less Sat. FatSaturated fat -90.8%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.