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  6. Wakame vs. Olive

Wakame vs. Olive — In-Depth Nutrition Comparison

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Important differences between Wakame and Olive

  • Wakame has more Manganese, Folate, Magnesium, Vitamin B2, Vitamin B5, Phosphorus, and Vitamin B3, however, Olive has more Iron, and Fiber.
  • Wakame's daily need coverage for Manganese is 60% more.
  • Wakame is lower in Saturated Fat.

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

Infographic

Wakame 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.
Wakame
Wakame
7
:
3
Olive
Olive
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%
Contains more Iron +51.4%
Contains less Sodium -15.7%
Contains more Selenium +28.6%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
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%
Contains more Iron +51.4%
Contains less Sodium -15.7%
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.
Wakame
Wakame
7
:
3
Olive
Olive
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%
Contains more Vitamin A +11.9%
Contains more Vitamin E +65%
Contains more Vitamin B6 +350%
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%
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 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%
Contains more Vitamin A +11.9%
Contains more Vitamin E +65%
Contains more Vitamin B6 +350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
:
1
Olive
Olive
Contains more Protein +260.7%
Contains more Carbs +46%
Contains more Other +222.9%
Contains more Fats +1568.8%
Equal in Water - 79.99
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
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 +260.7%
Contains more Carbs +46%
Contains more Other +222.9%
Contains more Fats +1568.8%
Equal in Water - 79.99

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame 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
29%
Wakame
6%
Olive
Minerals Daily Need Coverage Score
65%
Wakame
35%
Olive

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