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  6. Olive vs. Wakame

Olive vs. Wakame — In-Depth Nutrition Comparison

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Important differences between Olive and Wakame

  • Olive has more Iron, and Fiber, however, Wakame has more Manganese, Folate, Magnesium, Vitamin B2, Vitamin B5, Phosphorus, and Vitamin B3.
  • Wakame's daily need coverage for Manganese is 60% more.
  • Olive has 11 times more Saturated Fat than Wakame. Olive has 1.415g of Saturated Fat, while Wakame has 0.13g.

The food varieties used in the comparison are Olives, ripe, canned (small-extra large) and Seaweed, wakame, raw.

Infographic

Olive vs Wakame 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
3
:
7
Wakame
Wakame
Contains more Iron +51.4%
Contains less Sodium -15.7%
Contains more Selenium +28.6%
Contains more Calcium +70.5%
Contains more Magnesium +2575%
Contains more Phosphorus +2566.7%
Contains more Potassium +525%
Contains more Zinc +72.7%
Contains more Copper +13.1%
Contains more Manganese +6900%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Iron +51.4%
Contains less Sodium -15.7%
Contains more Selenium +28.6%
Contains more Calcium +70.5%
Contains more Magnesium +2575%
Contains more Phosphorus +2566.7%
Contains more Potassium +525%
Contains more Zinc +72.7%
Contains more Copper +13.1%
Contains more Manganese +6900%

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
3
:
7
Wakame
Wakame
Contains more Vitamin A +11.9%
Contains more Vitamin E +65%
Contains more Vitamin B6 +350%
Contains more Vitamin C +233.3%
Contains more Vitamin B1 +1900%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +4224.3%
Contains more Vitamin B5 +4546.7%
Contains more Folate +∞%
Contains more Vitamin K +278.6%
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin A +11.9%
Contains more Vitamin E +65%
Contains more Vitamin B6 +350%
Contains more Vitamin C +233.3%
Contains more Vitamin B1 +1900%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +4224.3%
Contains more Vitamin B5 +4546.7%
Contains more Folate +∞%
Contains more Vitamin K +278.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
1
:
3
Wakame
Wakame
Contains more Fats +1568.8%
Contains more Protein +260.7%
Contains more Carbs +46%
Contains more Other +222.9%
Equal in Water - 79.99
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
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Fats +1568.8%
Contains more Protein +260.7%
Contains more Carbs +46%
Contains more Other +222.9%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Wakame
Wakame
Contains more Monounsaturated Fat +13500%
Contains more Polyunsaturated fat +317.9%
Contains less Saturated Fat -90.8%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +13500%
Contains more Polyunsaturated fat +317.9%
Contains less Saturated Fat -90.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Wakame Opinion
Net carbs 3.06g 8.64g Wakame
Protein 0.84g 3.03g Wakame
Fats 10.68g 0.64g Olive
Carbs 6.26g 9.14g Wakame
Calories 115kcal 45kcal Olive
Sugar 0g 0.65g Olive
Fiber 3.2g 0.5g Olive
Calcium 88mg 150mg Wakame
Iron 3.3mg 2.18mg Olive
Magnesium 4mg 107mg Wakame
Phosphorus 3mg 80mg Wakame
Potassium 8mg 50mg Wakame
Sodium 735mg 872mg Olive
Zinc 0.22mg 0.38mg Wakame
Copper 0.251mg 0.284mg Wakame
Manganese 0.02mg 1.4mg Wakame
Selenium 0.9µg 0.7µg Olive
Vitamin A 403IU 360IU Olive
Vitamin A RAE 20µg 18µg Olive
Vitamin E 1.65mg 1mg Olive
Vitamin C 0.9mg 3mg Wakame
Vitamin B1 0.003mg 0.06mg Wakame
Vitamin B2 0mg 0.23mg Wakame
Vitamin B3 0.037mg 1.6mg Wakame
Vitamin B5 0.015mg 0.697mg Wakame
Vitamin B6 0.009mg 0.002mg Olive
Folate 0µg 196µg Wakame
Vitamin K 1.4µg 5.3µg Wakame
Tryptophan 0.035mg Wakame
Threonine 0.026mg 0.165mg Wakame
Isoleucine 0.031mg 0.087mg Wakame
Leucine 0.05mg 0.257mg Wakame
Lysine 0.032mg 0.112mg Wakame
Methionine 0.012mg 0.063mg Wakame
Phenylalanine 0.029mg 0.112mg Wakame
Valine 0.038mg 0.209mg Wakame
Histidine 0.023mg 0.015mg Olive
Saturated Fat 1.415g 0.13g Wakame
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 7.888g 0.058g Olive
Polyunsaturated fat 0.911g 0.218g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Wakame
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
29%
Wakame
Minerals Daily Need Coverage Score
35%
Olive
65%
Wakame

Comparison summary

Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 1.285g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $3.5)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 137mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.