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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 , and Calcium, however Kohlrabi has more Vitamin C, Vitamin B6, Potassium, and Phosphorus.
  • Daily need coverage for Vitamin C from 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.

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Olive vs Kohlrabi 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
4
:
Contains more Iron +725%
Contains more Calcium +266.7%
Contains more Copper +94.6%
Contains more Zinc +633.3%
Contains more Potassium +4275%
Contains more Magnesium +375%
Contains more Phosphorus +1433.3%
Contains less Sodium -97.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Contains more Iron +725%
Contains more Calcium +266.7%
Contains more Copper +94.6%
Contains more Zinc +633.3%
Contains more Potassium +4275%
Contains more Magnesium +375%
Contains more Phosphorus +1433.3%
Contains less Sodium -97.3%

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
3
:
Contains more Vitamin A +1019.4%
Contains more Vitamin E +243.8%
Contains more Vitamin K +1300%
Contains more Vitamin C +6788.9%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +981.1%
Contains more Vitamin B5 +1000%
Contains more Vitamin B6 +1566.7%
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 207% 3% 10% 0% 13% 5% 8% 10% 35% 0% 1% 12%
Contains more Vitamin A +1019.4%
Contains more Vitamin E +243.8%
Contains more Vitamin K +1300%
Contains more Vitamin C +6788.9%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +981.1%
Contains more Vitamin B5 +1000%
Contains more Vitamin B6 +1566.7%
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
25
Kohlrabi
Mineral Summary Score
43
Olive
17
Kohlrabi

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
10%
Kohlrabi
Carbohydrates
6%
Olive
6%
Kohlrabi
Fats
49%
Olive
0%
Kohlrabi

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 Kohlrabi
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 Kohlrabi
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 - 2.6g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 715mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 1.402g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 20)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $2.9)
Which food is richer in vitamins?
Kohlrabi
Kohlrabi 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 Kohlrabi Opinion
Calories 115 27 Olive
Protein 0.84 1.7 Kohlrabi
Fats 10.68 0.1 Olive
Vitamin C 0.9 62 Kohlrabi
Carbs 6.26 6.2 Olive
Cholesterol 0 0
Vitamin D 0 0
Iron 3.3 0.4 Olive
Calcium 88 24 Olive
Potassium 8 350 Kohlrabi
Magnesium 4 19 Kohlrabi
Sugar 0 2.6 Olive
Fiber 3.2 3.6 Kohlrabi
Copper 0.251 0.129 Olive
Zinc 0.22 0.03 Olive
Starch
Phosphorus 3 46 Kohlrabi
Sodium 735 20 Kohlrabi
Vitamin A 403 36 Olive
Vitamin E 1.65 0.48 Olive
Vitamin D 0 0
Vitamin B1 0.003 0.05 Kohlrabi
Vitamin B2 0 0.02 Kohlrabi
Vitamin B3 0.037 0.4 Kohlrabi
Vitamin B5 0.015 0.165 Kohlrabi
Vitamin B6 0.009 0.15 Kohlrabi
Vitamin B12 0 0
Vitamin K 1.4 0.1 Olive
Folate 0 16 Kohlrabi
Trans Fat 0 0
Saturated Fat 1.415 0.013 Kohlrabi
Monounsaturated Fat 7.888 0.007 Olive
Polyunsaturated fat 0.911 0.048 Olive
Tryptophan 0.01 Kohlrabi
Threonine 0.026 0.049 Kohlrabi
Isoleucine 0.031 0.078 Kohlrabi
Leucine 0.05 0.067 Kohlrabi
Lysine 0.032 0.056 Kohlrabi
Methionine 0.012 0.013 Kohlrabi
Phenylalanine 0.029 0.039 Kohlrabi
Valine 0.038 0.05 Kohlrabi
Histidine 0.023 0.019 Olive
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. 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.