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  6. Olive vs. Kohlrabi

Olive vs. Kohlrabi — In-Depth Nutrition Comparison

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The main differences between olive and kohlrabi

  • Olive has more iron, copper, vitamin E, vitamin A, and calcium; however, kohlrabi has more vitamin C, vitamin B6, and potassium.
  • Daily need coverage for vitamin C for kohlrabi is 68% higher.
  • Kohlrabi has 109 times less saturated fat than olive. Olive has 1.415g of saturated fat, while kohlrabi has 0.013g.

Food types used in this article are Olives, ripe, canned (small-extra large) and Kohlrabi, raw.

Infographic

Olive vs Kohlrabi 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
5
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% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more CalciumCalcium +266.7%
Contains more IronIron +725%
Contains more CopperCopper +94.6%
Contains more ZincZinc +633.3%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +375%
Contains more PotassiumPotassium +4275%
Contains more PhosphorusPhosphorus +1433.3%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +595%

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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 207% 0% 0.67% 9.6% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +243.8%
Contains more Vitamin KVitamin K +1300%
Contains more Vitamin CVitamin C +6788.9%
Contains more Vitamin B1Vitamin B1 +1566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +981.1%
Contains more Vitamin B5Vitamin B5 +1000%
Contains more Vitamin B6Vitamin B6 +1566.7%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Kohlrabi DV% diff.
Vitamin C 0.9mg 62mg 68%
Iron 3.3mg 0.4mg 36%
Sodium 735mg 20mg 31%
Monounsaturated fat 7.888g 0.007g 20%
Fats 10.68g 0.1g 16%
Copper 0.251mg 0.129mg 14%
Vitamin B6 0.009mg 0.15mg 11%
Potassium 8mg 350mg 10%
Vitamin E 1.65mg 0.48mg 8%
Calcium 88mg 24mg 6%
Phosphorus 3mg 46mg 6%
Saturated fat 1.415g 0.013g 6%
Polyunsaturated fat 0.911g 0.048g 6%
Manganese 0.02mg 0.139mg 5%
Calories 115kcal 27kcal 4%
Magnesium 4mg 19mg 4%
Vitamin B1 0.003mg 0.05mg 4%
Folate 0µg 16µg 4%
Vitamin B5 0.015mg 0.165mg 3%
Protein 0.84g 1.7g 2%
Fiber 3.2g 3.6g 2%
Zinc 0.22mg 0.03mg 2%
Vitamin A 20µg 2µg 2%
Vitamin B2 0mg 0.02mg 2%
Vitamin B3 0.037mg 0.4mg 2%
Vitamin K 1.4µg 0.1µg 1%
Protein per 100 calories 0.73g 6.3g N/A
Calories per 10 g protein 1369kcal 159kcal N/A
Weight per 100 calories 87g 370g N/A
Unsaturated / Saturated Fat ratio 6.2 4.2 N/A
Net carbs 3.06g 2.6g N/A
Carbs 6.26g 6.2g 0%
Sugar 0g 2.6g N/A
Selenium 0.9µg 0.7µg 0%
Choline 10.3mg 12.3mg 0%
Tryptophan 0.01mg 0%
Threonine 0.026mg 0.049mg 0%
Isoleucine 0.031mg 0.078mg 0%
Leucine 0.05mg 0.067mg 0%
Lysine 0.032mg 0.056mg 0%
Methionine 0.012mg 0.013mg 0%
Phenylalanine 0.029mg 0.039mg 0%
Valine 0.038mg 0.05mg 0%
Histidine 0.023mg 0.019mg 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% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more FatsFats +10580%
Contains more OtherOther +123%
Contains more ProteinProtein +102.4%
Contains more WaterWater +13.8%
~equal in Carbs ~6.2g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +112585.7%
Contains more Poly. FatPolyunsaturated fat +1797.9%
Contains less Sat. FatSaturated fat -99.1%

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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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.