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.
Detailed nutritional comparison of olives and cauliflower is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Olives src
Image of Cauliflower src

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 3:19:78 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Olives Cauliflower
Protein 3% 25%
Carbohydrates 19% 66%
Fat 78% 9%
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

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Olives Cauliflower
beta-carotene 198 UG ~
lutein + zeaxanthin 510 UG 1 UG

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Olives or Cauliflower .

Note: The specific food items compared are: Olives (Olives, ripe, canned (small-extra large)) and Cauliflower (Cauliflower, raw) .

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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.