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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

Nori 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.
Nori
Nori
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Olive
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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%
~equal in Copper ~0.251mg

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.
Nori
Nori
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 130% 0% 87% 20% 25% 103% 28% 31% 37% 0% 10% 110%
Olive
Olive
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nori Olive 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%
Potassium 356mg 8mg 10%
Vitamin B5 0.521mg 0.015mg 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%
Calcium 70mg 88mg 2%
Vitamin K 4µg 1.4µg 2%
Copper 0.264mg 0.251mg 1%
Protein per 100 calories 17g 0.73g N/A
Calories per 10 g protein 60kcal 1369kcal N/A
Weight per 100 calories 286g 87g N/A
Unsaturated / Saturated Fat ratio 2.2 6.2 N/A
Net carbs 4.81g 3.06g N/A
Carbs 5.11g 6.26g 0%
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
Nori
Nori
3
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Olive
Olive
2
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 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
Nori
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +31452%
Contains more Poly. FatPolyunsaturated fat +728.2%

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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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.