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  6. Nori vs. Olive

Nori vs. Olive — In-Depth Nutrition Comparison

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How are Nori and Olive different?

  • Nori is higher in Vitamin C, Manganese, Folate, Vitamin B2, Vitamin A RAE, Vitamin B6, and Potassium, however, Olive is richer in Iron, and Fiber.
  • Daily need coverage for Vitamin C from Nori is 42% higher.
  • Nori has less Sodium.

Seaweed, laver, raw and Olives, ripe, canned (small-extra large) are the varieties used in this article.

Infographic

Nori 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.
Nori
Nori
6
:
4
Olive
Olive
Contains more Phosphorus +1833.3%
Contains more Potassium +4350%
Contains less Sodium -93.5%
Contains more Zinc +377.3%
Contains more Manganese +4840%
Contains more Calcium +25.7%
Contains more Iron +83.3%
Contains more Magnesium +100%
Contains more Selenium +28.6%
Equal in Copper - 0.251
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Phosphorus +1833.3%
Contains more Potassium +4350%
Contains less Sodium -93.5%
Contains more Zinc +377.3%
Contains more Manganese +4840%
Contains more Calcium +25.7%
Contains more Iron +83.3%
Contains more Magnesium +100%
Contains more Selenium +28.6%
Equal in Copper - 0.251

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.
Nori
Nori
9
:
1
Olive
Olive
Contains more Vitamin A +1190.8%
Contains more Vitamin C +4233.3%
Contains more Vitamin B1 +3166.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +3873%
Contains more Vitamin B5 +3373.3%
Contains more Vitamin B6 +1666.7%
Contains more Folate +∞%
Contains more Vitamin K +185.7%
Contains more Vitamin E +65%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin A +1190.8%
Contains more Vitamin C +4233.3%
Contains more Vitamin B1 +3166.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +3873%
Contains more Vitamin B5 +3373.3%
Contains more Vitamin B6 +1666.7%
Contains more Folate +∞%
Contains more Vitamin K +185.7%
Contains more Vitamin E +65%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nori
Nori
3
:
2
Olive
Olive
Contains more Protein +591.7%
Contains more Other +69.1%
Contains more Fats +3714.3%
Contains more Carbs +22.5%
Equal in Water - 79.99
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Olive
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 Protein +591.7%
Contains more Other +69.1%
Contains more Fats +3714.3%
Contains more Carbs +22.5%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nori
Nori
1
:
2
Olive
Olive
Contains less Saturated Fat -95.7%
Contains more Monounsaturated Fat +31452%
Contains more Polyunsaturated fat +728.2%
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -95.7%
Contains more Monounsaturated Fat +31452%
Contains more Polyunsaturated fat +728.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nori Olive
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Nori Olive Opinion
Net carbs 4.81g 3.06g Nori
Protein 5.81g 0.84g Nori
Fats 0.28g 10.68g Olive
Carbs 5.11g 6.26g Olive
Calories 35kcal 115kcal Olive
Sugar 0.49g 0g Olive
Fiber 0.3g 3.2g Olive
Calcium 70mg 88mg Olive
Iron 1.8mg 3.3mg Olive
Magnesium 2mg 4mg Olive
Phosphorus 58mg 3mg Nori
Potassium 356mg 8mg Nori
Sodium 48mg 735mg Nori
Zinc 1.05mg 0.22mg Nori
Copper 0.264mg 0.251mg Nori
Manganese 0.988mg 0.02mg Nori
Selenium 0.7µg 0.9µg Olive
Vitamin A 5202IU 403IU Nori
Vitamin A RAE 260µg 20µg Nori
Vitamin E 1mg 1.65mg Olive
Vitamin C 39mg 0.9mg Nori
Vitamin B1 0.098mg 0.003mg Nori
Vitamin B2 0.446mg 0mg Nori
Vitamin B3 1.47mg 0.037mg Nori
Vitamin B5 0.521mg 0.015mg Nori
Vitamin B6 0.159mg 0.009mg Nori
Folate 146µg 0µg Nori
Vitamin K 4µg 1.4µg Nori
Tryptophan 0.043mg Nori
Threonine 0.232mg 0.026mg Nori
Isoleucine 0.259mg 0.031mg Nori
Leucine 0.501mg 0.05mg Nori
Lysine 0.222mg 0.032mg Nori
Methionine 0.145mg 0.012mg Nori
Phenylalanine 0.273mg 0.029mg Nori
Valine 0.402mg 0.038mg Nori
Histidine 0.14mg 0.023mg Nori
Saturated Fat 0.061g 1.415g Nori
Omega-3 - EPA 0.08g 0g Nori
Monounsaturated Fat 0.025g 7.888g Olive
Polyunsaturated fat 0.11g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nori Olive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
67%
Nori
6%
Olive
Minerals Daily Need Coverage Score
40%
Nori
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 687mg)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 1.354g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 0)
Which food is cheaper?
Nori
Nori is cheaper (difference - $3.5)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.