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Olive oil vs. Seaweed — In-Depth Nutrition Comparison

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How are olive oil and seaweed different?

  • Olive oil is richer in vitamin E, while seaweed is higher in folate, magnesium, iron, calcium, copper, vitamin B5, vitamin B2, and zinc.
  • Olive oil covers your daily need for vitamin E, 90% more than seaweed.
  • Olive oil contains 56 times more saturated fat than seaweed. Olive oil contains 13.808g of saturated fat, while seaweed contains 0.247g.

Oil, olive, salad or cooking and Seaweed, kelp, raw types were used in this article.

Infographic

Olive oil vs Seaweed 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains less SodiumSodium -99.1%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +16700%
Contains more PotassiumPotassium +8800%
Contains more IronIron +408.9%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin EVitamin E +1549.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +4166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~66µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more FatsFats +17757.1%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +74350%
Contains more Poly. FatPolyunsaturated fat +22289.4%
Contains less Sat. FatSaturated fat -98.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive oil Seaweed
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 oil Seaweed DV% diff.
Monounsaturated fat 72.961g 0.098g 182%
Fats 100g 0.56g 153%
Vitamin E 14.35mg 0.87mg 90%
Polyunsaturated fat 10.523g 0.047g 70%
Saturated fat 13.808g 0.247g 62%
Folate 0µg 180µg 45%
Calories 884kcal 43kcal 42%
Iron 0.56mg 2.85mg 29%
Magnesium 0mg 121mg 29%
Calcium 1mg 168mg 17%
Copper 0mg 0.13mg 14%
Vitamin B5 0mg 0.642mg 13%
Vitamin B2 0mg 0.15mg 12%
Zinc 0mg 1.23mg 11%
Sodium 2mg 233mg 10%
Manganese 0mg 0.2mg 9%
Phosphorus 0mg 42mg 6%
Vitamin K 60.2µg 66µg 5%
Fiber 0g 1.3g 5%
Vitamin B1 0mg 0.05mg 4%
Protein 0g 1.68g 3%
Potassium 1mg 89mg 3%
Carbs 0g 9.57g 3%
Vitamin C 0mg 3mg 3%
Vitamin B3 0mg 0.47mg 3%
Choline 0.3mg 12.8mg 2%
Vitamin A 0µg 6µg 1%
Selenium 0µg 0.7µg 1%
Net carbs 0g 8.27g N/A
Sugar 0g 0.6g N/A
Vitamin B6 0mg 0.002mg 0%
Tryptophan 0mg 0.048mg 0%
Threonine 0mg 0.055mg 0%
Isoleucine 0mg 0.076mg 0%
Leucine 0mg 0.083mg 0%
Lysine 0mg 0.082mg 0%
Methionine 0mg 0.025mg 0%
Phenylalanine 0mg 0.043mg 0%
Valine 0mg 0.072mg 0%
Histidine 0mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Seaweed
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Olive oil
33%
Seaweed
Minerals Daily Need Coverage Score
2%
Olive oil
41%
Seaweed

Comparison summary

Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 13.561g)
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 - $1.4)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 231mg)
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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.