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Olive vs Seaweed - In-Depth Nutrition Comparison

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How are Olive and Seaweed different?

  • Olive is richer in Copper, while Seaweed is higher in Vitamin K, Folate, Magnesium, Vitamin B5, Vitamin B2, Zinc, Calcium and Manganese.
  • Seaweed covers your daily need of Vitamin K 54% more than Olive.
  • Olive contains 3 times more Sodium than Seaweed. Olive contains 735mg of Sodium, while Seaweed contains 233mg.

Olives, ripe, canned (small-extra large) and Seaweed, kelp, raw types were used in this article.

Infographic

Olive vs Seaweed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
2
:
Contains more Iron +15.8%
Contains more Copper +93.1%
Contains more Calcium +90.9%
Contains more Potassium +1012.5%
Contains more Magnesium +2925%
Contains more Zinc +459.1%
Contains more Phosphorus +1300%
Contains less Sodium -68.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 51% 8% 87% 44% 34% 18% 31%
Contains more Iron +15.8%
Contains more Copper +93.1%
Contains more Calcium +90.9%
Contains more Potassium +1012.5%
Contains more Magnesium +2925%
Contains more Zinc +459.1%
Contains more Phosphorus +1300%
Contains less Sodium -68.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
3
:
Contains more Vitamin A +247.4%
Contains more Vitamin E +89.7%
Contains more Vitamin B6 +350%
Contains more Vitamin C +233.3%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1170.3%
Contains more Vitamin B5 +4180%
Contains more Vitamin K +4614.3%
Contains more Folate +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 25% 33% 0% 1% 0% 1% 1% 3% 0% 4% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 18% 0% 13% 35% 9% 39% 1% 0% 166% 135%
Contains more Vitamin A +247.4%
Contains more Vitamin E +89.7%
Contains more Vitamin B6 +350%
Contains more Vitamin C +233.3%
Contains more Vitamin B1 +1566.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1170.3%
Contains more Vitamin B5 +4180%
Contains more Vitamin K +4614.3%
Contains more Folate +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
6
Olive
36
Seaweed
Mineral Summary Score
43
Olive
47
Seaweed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
5%
Olive
10%
Seaweed
Carbohydrates
6%
Olive
10%
Seaweed
Fats
49%
Olive
3%
Seaweed

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Olive Seaweed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Olive Seaweed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Seaweed
Seaweed contains less Sodium (difference - 502mg)
Which food is lower in Saturated Fat?
Seaweed
Seaweed is lower in Saturated Fat (difference - 1.168g)
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 - $3.5)
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food contains less Sugars?
Olive
Olive contains less Sugars (difference - 0.6g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Olive Seaweed Opinion
Calories 115 43 Olive
Protein 0.84 1.68 Seaweed
Fats 10.68 0.56 Olive
Vitamin C 0.9 3 Seaweed
Carbs 6.26 9.57 Seaweed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.3 2.85 Olive
Calcium 88 168 Seaweed
Potassium 8 89 Seaweed
Magnesium 4 121 Seaweed
Sugars 0 0.6 Olive
Fiber 3.2 1.3 Olive
Copper 0.251 0.13 Olive
Zinc 0.22 1.23 Seaweed
Starch
Phosphorus 3 42 Seaweed
Sodium 735 233 Seaweed
Vitamin A 403 116 Olive
Vitamin E 1.65 0.87 Olive
Vitamin D 0 0
Vitamin B1 0.003 0.05 Seaweed
Vitamin B2 0 0.15 Seaweed
Vitamin B3 0.037 0.47 Seaweed
Vitamin B5 0.015 0.642 Seaweed
Vitamin B6 0.009 0.002 Olive
Vitamin B12 0 0
Vitamin K 1.4 66 Seaweed
Folate 0 180 Seaweed
Trans Fat 0 0
Saturated Fat 1.415 0.247 Seaweed
Monounsaturated Fat 7.888 0.098 Olive
Polyunsaturated fat 0.911 0.047 Olive
Tryptophan 0.048 Seaweed
Threonine 0.026 0.055 Seaweed
Isoleucine 0.031 0.076 Seaweed
Leucine 0.05 0.083 Seaweed
Lysine 0.032 0.082 Seaweed
Methionine 0.012 0.025 Seaweed
Phenylalanine 0.029 0.043 Seaweed
Valine 0.038 0.072 Seaweed
Histidine 0.023 0.024 Seaweed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.