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  6. Olive oil vs. Wakame

Olive oil vs. Wakame — In-Depth Nutrition Comparison

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Important differences between Olive oil and Wakame

  • Olive oil has more Vitamin E , and Vitamin K, however, Wakame has more Manganese, Folate, Copper, Magnesium, Iron, and Vitamin B2.
  • Olive oil's daily need coverage for Vitamin E is 89% more.
  • Olive oil has 106 times more Saturated Fat than Wakame. Olive oil has 13.808g of Saturated Fat, while Wakame has 0.13g.

The food varieties used in the comparison are Oil, olive, salad or cooking and Seaweed, wakame, raw.

Infographic

Olive oil 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 oil
Olive oil
1
:
9
Wakame
Wakame
Contains less Sodium -99.8%
Contains more Calcium +14900%
Contains more Iron +289.3%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +4900%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains less Sodium -99.8%
Contains more Calcium +14900%
Contains more Iron +289.3%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +4900%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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 oil
Olive oil
2
:
8
Wakame
Wakame
Contains more Vitamin E +1335%
Contains more Vitamin K +1035.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
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 E +1335%
Contains more Vitamin K +1035.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive oil
Olive oil
1
:
4
Wakame
Wakame
Contains more Fats +15525%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +15525%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
2
:
1
Wakame
Wakame
Contains more Monounsaturated Fat +125694.8%
Contains more Polyunsaturated fat +4727.1%
Contains less Saturated Fat -99.1%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +125694.8%
Contains more Polyunsaturated fat +4727.1%
Contains less Saturated Fat -99.1%

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 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 oil Wakame Opinion
Net carbs 0g 8.64g Wakame
Protein 0g 3.03g Wakame
Fats 100g 0.64g Olive oil
Carbs 0g 9.14g Wakame
Calories 884kcal 45kcal Olive oil
Sugar 0g 0.65g Olive oil
Fiber 0g 0.5g Wakame
Calcium 1mg 150mg Wakame
Iron 0.56mg 2.18mg Wakame
Magnesium 0mg 107mg Wakame
Phosphorus 0mg 80mg Wakame
Potassium 1mg 50mg Wakame
Sodium 2mg 872mg Olive oil
Zinc 0mg 0.38mg Wakame
Copper 0mg 0.284mg Wakame
Manganese 0mg 1.4mg Wakame
Selenium 0µg 0.7µg Wakame
Vitamin A 0IU 360IU Wakame
Vitamin A RAE 0µg 18µg Wakame
Vitamin E 14.35mg 1mg Olive oil
Vitamin C 0mg 3mg Wakame
Vitamin B1 0mg 0.06mg Wakame
Vitamin B2 0mg 0.23mg Wakame
Vitamin B3 0mg 1.6mg Wakame
Vitamin B5 0mg 0.697mg Wakame
Vitamin B6 0mg 0.002mg Wakame
Folate 0µg 196µg Wakame
Vitamin K 60.2µg 5.3µg Olive oil
Tryptophan 0mg 0.035mg Wakame
Threonine 0mg 0.165mg Wakame
Isoleucine 0mg 0.087mg Wakame
Leucine 0mg 0.257mg Wakame
Lysine 0mg 0.112mg Wakame
Methionine 0mg 0.063mg Wakame
Phenylalanine 0mg 0.112mg Wakame
Valine 0mg 0.209mg Wakame
Histidine 0mg 0.015mg Wakame
Saturated Fat 13.808g 0.13g Wakame
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 72.961g 0.058g Olive oil
Polyunsaturated fat 10.523g 0.218g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil 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
36%
Olive oil
29%
Wakame
Minerals Daily Need Coverage Score
2%
Olive oil
65%
Wakame

Comparison summary

Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 13.678g)
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 - $1.4)
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 oil
Olive oil is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 870mg)
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. 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.