Nori vs. Olive — In-Depth Nutrition Comparison
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How are nori and olive different?
- Nori is higher in vitamin A, vitamin C, manganese, folate, vitamin B2, vitamin B6, and potassium; however, olive is richer in iron and fiber.
- Daily need coverage for vitamin A for nori is 96% higher.
- Nori has less sodium.
Seaweed, laver, raw and Olives, ripe, canned (small-extra large) are the varieties used in this article.
Infographic
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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.
| Contains more PotassiumPotassium | +4350% |
| Contains more ZincZinc | +377.3% |
| Contains more PhosphorusPhosphorus | +1833.3% |
| Contains less SodiumSodium | -93.5% |
| Contains more ManganeseManganese | +4840% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +25.7% |
| Contains more IronIron | +83.3% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +4233.3% |
| Contains more Vitamin AVitamin A | +1200% |
| Contains more Vitamin B1Vitamin B1 | +3166.7% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +3873% |
| Contains more Vitamin B5Vitamin B5 | +3373.3% |
| Contains more Vitamin B6Vitamin B6 | +1666.7% |
| Contains more Vitamin KVitamin K | +185.7% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin EVitamin E | +65% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 39mg | 0.9mg | 42% |
| Manganese | 0.988mg | 0.02mg | 42% |
| Folate | 146µg | 0µg | 37% |
| Vitamin B2 | 0.446mg | 0mg | 34% |
| Sodium | 48mg | 735mg | 30% |
| Vitamin A | 260µg | 20µg | 27% |
| Monounsaturated fat | 0.025g | 7.888g | 20% |
| Iron | 1.8mg | 3.3mg | 19% |
| Fats | 0.28g | 10.68g | 16% |
| Fiber | 0.3g | 3.2g | 12% |
| Vitamin B6 | 0.159mg | 0.009mg | 12% |
| Protein | 5.81g | 0.84g | 10% |
| Vitamin B5 | 0.521mg | 0.015mg | 10% |
| Potassium | 356mg | 8mg | 10% |
| Vitamin B3 | 1.47mg | 0.037mg | 9% |
| Zinc | 1.05mg | 0.22mg | 8% |
| Phosphorus | 58mg | 3mg | 8% |
| Vitamin B1 | 0.098mg | 0.003mg | 8% |
| Saturated fat | 0.061g | 1.415g | 6% |
| Polyunsaturated fat | 0.11g | 0.911g | 5% |
| Calories | 35kcal | 115kcal | 4% |
| Vitamin E | 1mg | 1.65mg | 4% |
| Vitamin K | 4µg | 1.4µg | 2% |
| Calcium | 70mg | 88mg | 2% |
| Copper | 0.264mg | 0.251mg | 1% |
| Carbs | 5.11g | 6.26g | 0% |
| Net carbs | 4.81g | 3.06g | N/A |
| Magnesium | 2mg | 4mg | 0% |
| Sugar | 0.49g | 0g | N/A |
| Selenium | 0.7µg | 0.9µg | 0% |
| Choline | 10.4mg | 10.3mg | 0% |
| Tryptophan | 0.043mg | 0% | |
| Threonine | 0.232mg | 0.026mg | 0% |
| Isoleucine | 0.259mg | 0.031mg | 0% |
| Leucine | 0.501mg | 0.05mg | 0% |
| Lysine | 0.222mg | 0.032mg | 0% |
| Methionine | 0.145mg | 0.012mg | 0% |
| Phenylalanine | 0.273mg | 0.029mg | 0% |
| Valine | 0.402mg | 0.038mg | 0% |
| Histidine | 0.14mg | 0.023mg | 0% |
| Omega-3 - EPA | 0.08g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +591.7% |
| Contains more OtherOther | +69.1% |
| Contains more FatsFats | +3714.3% |
| Contains more CarbsCarbs | +22.5% |
~equal in
Water
~79.99g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.7% |
| Contains more Mono. FatMonounsaturated fat | +31452% |
| Contains more Poly. FatPolyunsaturated fat | +728.2% |
