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Olive vs. Red cabbage — In-Depth Nutrition Comparison

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A recap on differences between olive and red cabbage

  • Olive has more iron, copper, and vitamin E; however, red cabbage is higher in vitamin C, vitamin K, vitamin B6, vitamin A, and manganese.
  • Red cabbage covers your daily vitamin C needs 62% more than olive.
  • Red cabbage contains 67 times less saturated fat than olive. Olive contains 1.415g of saturated fat, while red cabbage contains 0.021g.

Food varieties used in this article are Olives, ripe, canned (small-extra large) and Cabbage, red, raw.

Infographic

Olive vs Red 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" 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% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more CalciumCalcium +95.6%
Contains more IronIron +312.5%
Contains more CopperCopper +1376.5%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +2937.5%
Contains more PhosphorusPhosphorus +900%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +1115%
~equal in Zinc ~0.22mg

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
1
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 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin CVitamin C +6233.3%
Contains more Vitamin AVitamin A +180%
Contains more Vitamin B1Vitamin B1 +2033.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1029.7%
Contains more Vitamin B5Vitamin B5 +880%
Contains more Vitamin B6Vitamin B6 +2222.2%
Contains more Vitamin KVitamin K +2628.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +66%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Red cabbage DV% diff.
Vitamin C 0.9mg 57mg 62%
Iron 3.3mg 0.8mg 31%
Vitamin K 1.4µg 38.2µg 31%
Sodium 735mg 27mg 31%
Copper 0.251mg 0.017mg 26%
Monounsaturated fat 7.888g 0.012g 20%
Fats 10.68g 0.16g 16%
Vitamin B6 0.009mg 0.209mg 15%
Vitamin E 1.65mg 0.11mg 10%
Manganese 0.02mg 0.243mg 10%
Potassium 8mg 243mg 7%
Polyunsaturated fat 0.911g 0.08g 6%
Saturated fat 1.415g 0.021g 6%
Vitamin B1 0.003mg 0.064mg 5%
Folate 0µg 18µg 5%
Vitamin B2 0mg 0.069mg 5%
Calories 115kcal 31kcal 4%
Vitamin A 20µg 56µg 4%
Phosphorus 3mg 30mg 4%
Calcium 88mg 45mg 4%
Fiber 3.2g 2.1g 4%
Vitamin B5 0.015mg 0.147mg 3%
Magnesium 4mg 16mg 3%
Fructose 1.48g 2%
Vitamin B3 0.037mg 0.418mg 2%
Selenium 0.9µg 0.6µg 1%
Choline 10.3mg 17.1mg 1%
Protein 0.84g 1.43g 1%
Net carbs 3.06g 5.27g N/A
Carbs 6.26g 7.37g 0%
Sugar 0g 3.83g N/A
Zinc 0.22mg 0.22mg 0%
Tryptophan 0.012mg 0%
Threonine 0.026mg 0.039mg 0%
Isoleucine 0.031mg 0.034mg 0%
Leucine 0.05mg 0.046mg 0%
Lysine 0.032mg 0.049mg 0%
Methionine 0.012mg 0.014mg 0%
Phenylalanine 0.029mg 0.036mg 0%
Valine 0.038mg 0.048mg 0%
Histidine 0.023mg 0.024mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more FatsFats +6575%
Contains more OtherOther +243.1%
Contains more ProteinProtein +70.2%
Contains more CarbsCarbs +17.7%
Contains more WaterWater +13%

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% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains more Mono. FatMonounsaturated fat +65633.3%
Contains more Poly. FatPolyunsaturated fat +1038.8%
Contains less Sat. FatSaturated fat -98.5%

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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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.