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  6. Olive vs. Nori

Olive vs. Nori — In-Depth Nutrition Comparison

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How are Olive and Nori different?

  • Olive is higher in Iron, and Fiber, however, Nori is richer in Vitamin C, Manganese, Folate, Vitamin B2, Vitamin A RAE, Vitamin B6, and Potassium.
  • Daily need coverage for Vitamin C from Nori is 42% higher.
  • Olive contains 15 times more Sodium than Nori. While Olive contains 735mg of Sodium, Nori contains only 48mg.

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

Infographic

Olive vs Nori 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.
Olive
Olive
4
:
6
Nori
Nori
Contains more Calcium +25.7%
Contains more Iron +83.3%
Contains more Magnesium +100%
Contains more Selenium +28.6%
Contains more Phosphorus +1833.3%
Contains more Potassium +4350%
Contains less Sodium -93.5%
Contains more Zinc +377.3%
Contains more Manganese +4840%
Equal in Copper - 0.264
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Calcium +25.7%
Contains more Iron +83.3%
Contains more Magnesium +100%
Contains more Selenium +28.6%
Contains more Phosphorus +1833.3%
Contains more Potassium +4350%
Contains less Sodium -93.5%
Contains more Zinc +377.3%
Contains more Manganese +4840%
Equal in Copper - 0.264

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.
Olive
Olive
1
:
9
Nori
Nori
Contains more Vitamin E +65%
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%
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%
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%
Contains more Vitamin E +65%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
:
3
Nori
Nori
Contains more Fats +3714.3%
Contains more Carbs +22.5%
Contains more Protein +591.7%
Contains more Other +69.1%
Equal in Water - 85.03
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
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
Contains more Fats +3714.3%
Contains more Carbs +22.5%
Contains more Protein +591.7%
Contains more Other +69.1%
Equal in Water - 85.03

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Nori
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
6%
Olive
67%
Nori
Minerals Daily Need Coverage Score
35%
Olive
40%
Nori

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.