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Olive vs Napa cabbage - In-Depth Nutrition Comparison

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Summary of differences between Olive and Napa cabbage

  • Olive has more Iron, Copper, and Calcium, while Napa cabbage has more Folate, and Manganese.
  • Olive covers your daily need of Iron 32% more than Napa cabbage.
  • Olive contains 67 times more Sodium than Napa cabbage. While Olive contains 735mg of Sodium, Napa cabbage contains only 11mg.

These are the specific foods used in this comparison Olives, ripe, canned (small-extra large) and Cabbage, napa, cooked.

Infographic

Olive vs Napa cabbage 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +203.4%
Contains more Iron +345.9%
Contains more Zinc +57.1%
Contains more Copper +161.5%
Contains more Magnesium +100%
Contains more Phosphorus +533.3%
Contains more Potassium +987.5%
Contains less Sodium -98.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 28% 6% 9% 8% 2% 4% 32%
Contains more Calcium +203.4%
Contains more Iron +345.9%
Contains more Zinc +57.1%
Contains more Copper +161.5%
Contains more Magnesium +100%
Contains more Phosphorus +533.3%
Contains more Potassium +987.5%
Contains less Sodium -98.5%

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 +53.2%
Contains more Vitamin C +255.6%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1159.5%
Contains more Vitamin B5 +133.3%
Contains more Vitamin B6 +311.1%
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 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Contains more Vitamin A +53.2%
Contains more Vitamin C +255.6%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1159.5%
Contains more Vitamin B5 +133.3%
Contains more Vitamin B6 +311.1%
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 Napa 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

All nutrients comparison - raw data values

Nutrient Olive Napa cabbage Opinion
Net carbs 3.06g 2.23g Olive
Protein 0.84g 1.1g Napa cabbage
Fats 10.68g 0.17g Olive
Carbs 6.26g 2.23g Olive
Calories 115kcal 12kcal Olive
Starch g g
Fructose g g
Sugar 0g g Napa cabbage
Fiber 3.2g g Olive
Calcium 88mg 29mg Olive
Iron 3.3mg 0.74mg Olive
Magnesium 4mg 8mg Napa cabbage
Phosphorus 3mg 19mg Napa cabbage
Potassium 8mg 87mg Napa cabbage
Sodium 735mg 11mg Napa cabbage
Zinc 0.22mg 0.14mg Olive
Copper 0.251mg 0.096mg Olive
Vitamin A 403IU 263IU Olive
Vitamin E 1.65mg mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.9mg 3.2mg Napa cabbage
Vitamin B1 0.003mg 0.005mg Napa cabbage
Vitamin B2 0mg 0.025mg Napa cabbage
Vitamin B3 0.037mg 0.466mg Napa cabbage
Vitamin B5 0.015mg 0.035mg Napa cabbage
Vitamin B6 0.009mg 0.037mg Napa cabbage
Folate 0µg 43µg Napa cabbage
Vitamin B12 0µg 0µg
Vitamin K 1.4µg µg Olive
Tryptophan mg mg
Threonine 0.026mg mg Olive
Isoleucine 0.031mg mg Olive
Leucine 0.05mg mg Olive
Lysine 0.032mg mg Olive
Methionine 0.012mg mg Olive
Phenylalanine 0.029mg mg Olive
Valine 0.038mg mg Olive
Histidine 0.023mg mg Olive
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.415g g Napa cabbage
Monounsaturated Fat 7.888g g Olive
Polyunsaturated fat 0.911g g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Napa cabbage
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
7
Napa cabbage
Mineral Summary Score
43
Olive
12
Napa 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
7%
Napa cabbage
Carbohydrates
6%
Olive
2%
Napa cabbage
Fats
49%
Olive
1%
Napa cabbage

Comparison summary

Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 724mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 1.415g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 32)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $3.5)
Which food is richer in vitamins?
Napa cabbage
Napa 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.

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.