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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.

Infographic

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 Calcium +266.7%
Contains more Iron +725%
Contains more Zinc +633.3%
Contains more Copper +94.6%
Contains more Magnesium +375%
Contains more Phosphorus +1433.3%
Contains more Potassium +4275%
Contains less Sodium -97.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Contains more Calcium +266.7%
Contains more Iron +725%
Contains more Zinc +633.3%
Contains more Copper +94.6%
Contains more Magnesium +375%
Contains more Phosphorus +1433.3%
Contains more Potassium +4275%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
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 +∞%

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

All nutrients comparison - raw data values

Nutrient Olive Kohlrabi Opinion
Net carbs 3.06g 2.6g Olive
Protein 0.84g 1.7g Kohlrabi
Fats 10.68g 0.1g Olive
Carbs 6.26g 6.2g Olive
Calories 115kcal 27kcal Olive
Starch g g
Fructose g g
Sugar 0g 2.6g Olive
Fiber 3.2g 3.6g Kohlrabi
Calcium 88mg 24mg Olive
Iron 3.3mg 0.4mg Olive
Magnesium 4mg 19mg Kohlrabi
Phosphorus 3mg 46mg Kohlrabi
Potassium 8mg 350mg Kohlrabi
Sodium 735mg 20mg Kohlrabi
Zinc 0.22mg 0.03mg Olive
Copper 0.251mg 0.129mg Olive
Vitamin A 403IU 36IU Olive
Vitamin E 1.65mg 0.48mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.9mg 62mg Kohlrabi
Vitamin B1 0.003mg 0.05mg Kohlrabi
Vitamin B2 0mg 0.02mg Kohlrabi
Vitamin B3 0.037mg 0.4mg Kohlrabi
Vitamin B5 0.015mg 0.165mg Kohlrabi
Vitamin B6 0.009mg 0.15mg Kohlrabi
Folate 0µg 16µg Kohlrabi
Vitamin B12 0µg 0µg
Vitamin K 1.4µg 0.1µg Olive
Tryptophan mg 0.01mg Kohlrabi
Threonine 0.026mg 0.049mg Kohlrabi
Isoleucine 0.031mg 0.078mg Kohlrabi
Leucine 0.05mg 0.067mg Kohlrabi
Lysine 0.032mg 0.056mg Kohlrabi
Methionine 0.012mg 0.013mg Kohlrabi
Phenylalanine 0.029mg 0.039mg Kohlrabi
Valine 0.038mg 0.05mg Kohlrabi
Histidine 0.023mg 0.019mg Olive
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.415g 0.013g Kohlrabi
Monounsaturated Fat 7.888g 0.007g Olive
Polyunsaturated fat 0.911g 0.048g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Kohlrabi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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.

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.