Olives vs. Cabbage
Nutrition comparison of Olives and Cabbage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and cabbage:
- Cabbage has 66 times less saturated fat than olive.
- Cabbage has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cabbage has signficantly more Vitamin K than olive.
- Cabbage has signficantly more potassium than olive.
- Cabbage is a great source of dietary fiber.
- Cabbage is an excellent source of Vitamin C.
- Olive has more beta-carotene and lutein + zeaxanthin than cabbage, however, cabbage contains more alpha-carotene than olive.
- Olive is an excellent source of calcium and iron.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Cabbage (Cabbage, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and cabbage has 78% less calories than olive - olive has 116 calories per 100 grams and cabbage has 25 calories.
For macronutrient ratios, olives is lighter in protein, much lighter in carbs and much heavier in fat compared to cabbage per calorie. Olives has a macronutrient ratio of 4:19:77 and for cabbage, 17:80:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Cabbage | |
|---|---|---|
| Protein | 4% | 17% |
| Carbohydrates | 19% | 80% |
| Fat | 77% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and cabbage contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and cabbage has 5.8g of carbohydrates.
dietary fiber
Cabbage is a great source of dietary fiber and it has 56% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and cabbage has 2.5g of dietary fiber.
sugar
Olive has less sugar than cabbage - cabbage has 3.2g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Olives and cabbage contain similar amounts of protein - olive has 0.84g of protein per 100 grams and cabbage has 1.3g of protein.
Fat
saturated fat
Cabbage has 66 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and cabbage has 0.03g of saturated fat.
Vitamins
Vitamin C
Cabbage is an excellent source of Vitamin C and it has 39 times more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and cabbage has 36.6mg of Vitamin C.
Vitamin A
Olives and cabbage contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and cabbage has 5ug of Vitamin A.
Vitamin E
Olive has 1000% more Vitamin E than cabbage - olive has 1.7mg of Vitamin E per 100 grams and cabbage has 0.15mg of Vitamin E.
Vitamin K
Cabbage has signficantly more Vitamin K than olive - olive has 1.4ug of Vitamin K per 100 grams and cabbage has 76ug of Vitamin K.
The B Vitamins
Cabbage has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Cabbage | |
|---|---|---|
| Thiamin | 0.003 MG | 0.061 MG |
| Riboflavin | ~ | 0.04 MG |
| Niacin | 0.037 MG | 0.234 MG |
| Pantothenic acid | 0.015 MG | 0.212 MG |
| Vitamin B6 | 0.009 MG | 0.124 MG |
| Folate | ~ | 43 UG |
Minerals
calcium
Olive is an excellent source of calcium and it has 120% more calcium than cabbage - olive has 88mg of calcium per 100 grams and cabbage has 40mg of calcium.
iron
Olive is an excellent source of iron and it has 12 times more iron than cabbage - olive has 6.3mg of iron per 100 grams and cabbage has 0.47mg of iron.
potassium
Cabbage has signficantly more potassium than olive - olive has 8mg of potassium per 100 grams and cabbage has 170mg 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 cabbage per 100 grams, however, cabbage contains more quercetin than olive per 100 grams.
| Olives | Cabbage | |
|---|---|---|
| luteolin | 2.8 mg | 0.1 mg |
| apigenin | ~ | 0.08 mg |
| kaempferol | ~ | 0.18 mg |
| Quercetin | ~ | 0.28 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, olive has more beta-carotene and lutein + zeaxanthin than cabbage per 100 grams, however, cabbage contains more alpha-carotene than olive per 100 grams.
| Olives | Cabbage | |
|---|---|---|
| beta-carotene | 198 UG | 42 UG |
| lutein + zeaxanthin | 510 UG | 30 UG |
| alpha-carotene | ~ | 33 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than cabbage per 100 grams.
| Olives | Cabbage | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.017 G |
| Total | 0.684 G | 0.017 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.
Olives g
()
|
Daily Values (%) |
Cabbage 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 cabbage contain more calories in 100 grams?Olive is high in calories and cabbage has 80% less calories than olive - olive has 116 calories in 100g and cabbage has 25 calories.
Does olives or cabbage have more carbohydrates?
By weight, olives and cabbage contain similar amounts of carbs - olive has 6g of carbs for 100g and cabbage has 5.8g of carbohydrates.
Does olives or cabbage contain more calcium?
Olive is a rich source of calcium and it has 120% more calcium than cabbage - olive has 88mg of calcium in 100 grams and cabbage has 40mg of calcium.
Does olives or cabbage contain more iron?
Olive is an abundant source of iron and it has 12 times more iron than cabbage - olive has 6.3mg of iron in 100 grams and cabbage has 0.47mg of iron.