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.
Detailed nutritional comparison of olives and cabbage 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 Cabbage (Cabbage, raw) . Have a correction or suggestions? Shoot us an email.


Image of Olives src
Image of Cabbage src

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 3:19:78 and for cabbage, 18:79:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Olives Cabbage
Protein 3% 18%
Carbohydrates 19% 79%
Fat 78% 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 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 Cabbage .

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

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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.