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  6. Broccoli vs. Olive

Broccoli vs. Olive — In-Depth Nutrition Comparison

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Summary of differences between broccoli and olive

  • Broccoli has more vitamin C, vitamin K, folate, vitamin B6, vitamin B5, potassium, and vitamin B2, while olive has more iron and copper.
  • Broccoli covers your daily need for vitamin C, 98% more than olive.
  • The amount of sodium in broccoli is lower.

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

Infographic

Broccoli vs Olive 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Olive
Olive
3
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%
Contains more MagnesiumMagnesium +425%
Contains more PotassiumPotassium +3850%
Contains more ZincZinc +86.4%
Contains more PhosphorusPhosphorus +2100%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +950%
Contains more SeleniumSelenium +177.8%
Contains more CalciumCalcium +87.2%
Contains more IronIron +352.1%
Contains more CopperCopper +412.2%

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.
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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Olive
Olive
1
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%
Contains more Vitamin CVitamin C +9811.1%
Contains more Vitamin AVitamin A +55%
Contains more Vitamin B1Vitamin B1 +2266.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1627%
Contains more Vitamin B5Vitamin B5 +3720%
Contains more Vitamin B6Vitamin B6 +1844.4%
Contains more Vitamin KVitamin K +7157.1%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +111.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Olive DV% diff.
Vitamin C 89.2mg 0.9mg 98%
Vitamin K 101.6µg 1.4µg 84%
Iron 0.73mg 3.3mg 32%
Sodium 33mg 735mg 31%
Copper 0.049mg 0.251mg 22%
Monounsaturated fat 0.011g 7.888g 20%
Fats 0.37g 10.68g 16%
Folate 63µg 0µg 16%
Vitamin B6 0.175mg 0.009mg 13%
Vitamin B5 0.573mg 0.015mg 11%
Potassium 316mg 8mg 9%
Phosphorus 66mg 3mg 9%
Vitamin B2 0.117mg 0mg 9%
Manganese 0.21mg 0.02mg 8%
Vitamin E 0.78mg 1.65mg 6%
Vitamin B1 0.071mg 0.003mg 6%
Saturated fat 0.039g 1.415g 6%
Polyunsaturated fat 0.038g 0.911g 6%
Calories 34kcal 115kcal 4%
Protein 2.82g 0.84g 4%
Magnesium 21mg 4mg 4%
Calcium 47mg 88mg 4%
Vitamin B3 0.639mg 0.037mg 4%
Selenium 2.5µg 0.9µg 3%
Fiber 2.6g 3.2g 2%
Zinc 0.41mg 0.22mg 2%
Choline 18.7mg 10.3mg 2%
Vitamin A 31µg 20µg 1%
Fructose 0.68g 1%
Protein per 100 calories 8.3g 0.73g N/A
Calories per 10 g protein 121kcal 1369kcal N/A
Weight per 100 calories 294g 87g N/A
Unsaturated / Saturated Fat ratio 1.3 6.2 N/A
Net carbs 4.04g 3.06g N/A
Carbs 6.64g 6.26g 0%
Sugar 1.7g 0g N/A
Tryptophan 0.033mg 0%
Threonine 0.088mg 0.026mg 0%
Isoleucine 0.079mg 0.031mg 0%
Leucine 0.129mg 0.05mg 0%
Lysine 0.135mg 0.032mg 0%
Methionine 0.038mg 0.012mg 0%
Phenylalanine 0.117mg 0.029mg 0%
Valine 0.125mg 0.038mg 0%
Histidine 0.059mg 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
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
Contains more ProteinProtein +235.7%
Contains more WaterWater +11.6%
Contains more FatsFats +2786.5%
Contains more OtherOther +156.3%
~equal in Carbs ~6.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
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
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +71609.1%
Contains more Poly. FatPolyunsaturated fat +2297.4%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.