Olives vs. Cauliflower
Nutrition comparison of Olives and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and cauliflower:
- Cauliflower has 16.5 times less saturated fat than olive.
- Cauliflower has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
- Olive is an excellent source of calcium and iron.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and cauliflower has 78% less calories than olive - olive has 116 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, olives is much lighter in protein, much lighter in carbs and much heavier in fat compared to cauliflower per calorie. Olives has a macronutrient ratio of 4:19:77 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Cauliflower | |
|---|---|---|
| Protein | 4% | 26% |
| Carbohydrates | 19% | 66% |
| Fat | 77% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and cauliflower contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Olives and cauliflower contain similar amounts of dietary fiber - olive has 1.6g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Olive has less sugar than cauliflower - cauliflower has 1.9g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Olives and cauliflower contain similar amounts of protein - olive has 0.84g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Cauliflower has 16.5 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 52 times more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Olive has more Vitamin A than cauliflower - olive has 17ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Olive has 19 times more Vitamin E than cauliflower - olive has 1.7mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Olives and cauliflower contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Cauliflower has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Cauliflower | |
|---|---|---|
| Thiamin | 0.003 MG | 0.05 MG |
| Riboflavin | ~ | 0.06 MG |
| Niacin | 0.037 MG | 0.507 MG |
| Pantothenic acid | 0.015 MG | 0.667 MG |
| Vitamin B6 | 0.009 MG | 0.184 MG |
| Folate | ~ | 57 UG |
Minerals
calcium
Olive is an excellent source of calcium and it has 300% more calcium than cauliflower - olive has 88mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Olive is an excellent source of iron and it has 13 times more iron than cauliflower - olive has 6.3mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Cauliflower is a great source of potassium and it has 36 times more potassium than olive - olive has 8mg of potassium per 100 grams and cauliflower has 299mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, olive has more luteolin than cauliflower per 100 grams, however, cauliflower contains more kaempferol and quercetin than olive per 100 grams.
| Olives | Cauliflower | |
|---|---|---|
| luteolin | 2.8 mg | 0.09 mg |
| apigenin | ~ | 0.03 mg |
| kaempferol | ~ | 0.36 mg |
| Quercetin | ~ | 0.54 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than cauliflower per 100 grams.
| Olives | Cauliflower | |
|---|---|---|
| other omega 6 | 0.055 G | 0.003 G |
| linoleic acid | 0.629 G | 0.016 G |
| Total | 0.684 G | 0.019 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Olives (Olives, ripe, canned (small-extra large)) and Cauliflower (Cauliflower, raw) .
Olives g
()
|
Daily Values (%) |
Cauliflower g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does olives or cauliflower contain more calories in 100 grams?Olive is high in calories and cauliflower has 80% less calories than olive - olive has 116 calories in 100g and cauliflower has 25 calories.
Does olives or cauliflower have more carbohydrates?
By weight, olives and cauliflower contain similar amounts of carbs - olive has 6g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does olives or cauliflower contain more calcium?
Olive is a rich source of calcium and it has 300% more calcium than cauliflower - olive has 88mg of calcium in 100 grams and cauliflower has 22mg of calcium.
Does olives or cauliflower contain more iron?
Olive is an abundant source of iron and it has 13 times more iron than cauliflower - olive has 6.3mg of iron in 100 grams and cauliflower has 0.42mg of iron.