Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Seaweed vs. Olive — In-Depth Nutrition Comparison

Compare

How are Seaweed and Olive different?

  • Seaweed is richer in Vitamin K, Folate, Magnesium, Vitamin B5, Vitamin B2, Zinc, Calcium, and Manganese, while Olive is higher in Copper.
  • Seaweed covers your daily need of Vitamin K 54% more than Olive.
  • Seaweed is lower in Sodium.

Seaweed, kelp, raw and Olives, ripe, canned (small-extra large) types were used in this article.

Infographic

Seaweed 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.
:
3
Olive
Contains more Calcium +90.9%
Contains more Magnesium +2925%
Contains more Phosphorus +1300%
Contains more Potassium +1012.5%
Contains less Sodium -68.3%
Contains more Zinc +459.1%
Contains more Manganese +900%
Contains more Iron +15.8%
Contains more Copper +93.1%
Contains more Selenium +28.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Calcium +90.9%
Contains more Magnesium +2925%
Contains more Phosphorus +1300%
Contains more Potassium +1012.5%
Contains less Sodium -68.3%
Contains more Zinc +459.1%
Contains more Manganese +900%
Contains more Iron +15.8%
Contains more Copper +93.1%
Contains more Selenium +28.6%

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.
:
3
Olive
Contains more Vitamin C +233.3%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1170.3%
Contains more Vitamin B5 +4180%
Contains more Folate +∞%
Contains more Vitamin K +4614.3%
Contains more Vitamin A +247.4%
Contains more Vitamin E +89.7%
Contains more Vitamin B6 +350%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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 C +233.3%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1170.3%
Contains more Vitamin B5 +4180%
Contains more Folate +∞%
Contains more Vitamin K +4614.3%
Contains more Vitamin A +247.4%
Contains more Vitamin E +89.7%
Contains more Vitamin B6 +350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Olive
Contains more Protein +100%
Contains more Carbs +52.9%
Contains more Other +196.4%
Contains more Fats +1807.1%
Equal in Water - 79.99
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
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 +100%
Contains more Carbs +52.9%
Contains more Other +196.4%
Contains more Fats +1807.1%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Olive
Contains less Saturated Fat -82.5%
Contains more Monounsaturated Fat +7949%
Contains more Polyunsaturated fat +1838.3%
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -82.5%
Contains more Monounsaturated Fat +7949%
Contains more Polyunsaturated fat +1838.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Olive Opinion
Net carbs 8.27g 3.06g Seaweed
Protein 1.68g 0.84g Seaweed
Fats 0.56g 10.68g Olive
Carbs 9.57g 6.26g Seaweed
Calories 43kcal 115kcal Olive
Sugar 0.6g 0g Olive
Fiber 1.3g 3.2g Olive
Calcium 168mg 88mg Seaweed
Iron 2.85mg 3.3mg Olive
Magnesium 121mg 4mg Seaweed
Phosphorus 42mg 3mg Seaweed
Potassium 89mg 8mg Seaweed
Sodium 233mg 735mg Seaweed
Zinc 1.23mg 0.22mg Seaweed
Copper 0.13mg 0.251mg Olive
Manganese 0.2mg 0.02mg Seaweed
Selenium 0.7µg 0.9µg Olive
Vitamin A 116IU 403IU Olive
Vitamin A RAE 6µg 20µg Olive
Vitamin E 0.87mg 1.65mg Olive
Vitamin C 3mg 0.9mg Seaweed
Vitamin B1 0.05mg 0.003mg Seaweed
Vitamin B2 0.15mg 0mg Seaweed
Vitamin B3 0.47mg 0.037mg Seaweed
Vitamin B5 0.642mg 0.015mg Seaweed
Vitamin B6 0.002mg 0.009mg Olive
Folate 180µg 0µg Seaweed
Vitamin K 66µg 1.4µg Seaweed
Tryptophan 0.048mg Seaweed
Threonine 0.055mg 0.026mg Seaweed
Isoleucine 0.076mg 0.031mg Seaweed
Leucine 0.083mg 0.05mg Seaweed
Lysine 0.082mg 0.032mg Seaweed
Methionine 0.025mg 0.012mg Seaweed
Phenylalanine 0.043mg 0.029mg Seaweed
Valine 0.072mg 0.038mg Seaweed
Histidine 0.024mg 0.023mg Seaweed
Saturated Fat 0.247g 1.415g Seaweed
Omega-3 - EPA 0.004g 0g Seaweed
Monounsaturated Fat 0.098g 7.888g Olive
Polyunsaturated fat 0.047g 0.911g Olive

Which food is preferable for your diet?

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

People also compare

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
36%
Seaweed
6%
Olive
Minerals Daily Need Coverage Score
41%
Seaweed
35%
Olive

Comparison summary

Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 502mg)
Which food is lower in Saturated Fat?
Seaweed
Seaweed is lower in Saturated Fat (difference - 1.168g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 0)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $3.5)
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.6g)
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.