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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 Magnesium +2925%
Contains more Phosphorus +1300%
Contains more Potassium +1012.5%
Contains less Sodium -68.3%
Contains more Zinc +459.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Contains more Iron +15.8%
Contains more Copper +93.1%
Contains more Calcium +90.9%
Contains more Magnesium +2925%
Contains more Phosphorus +1300%
Contains more Potassium +1012.5%
Contains less Sodium -68.3%
Contains more Zinc +459.1%

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 Folate +∞%
Contains more Vitamin K +4614.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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 Folate +∞%
Contains more Vitamin K +4614.3%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Olive Seaweed Opinion
Net carbs 3.06g 8.27g Seaweed
Protein 0.84g 1.68g Seaweed
Fats 10.68g 0.56g Olive
Carbs 6.26g 9.57g Seaweed
Calories 115kcal 43kcal Olive
Starch g g
Fructose g g
Sugar 0g 0.6g Olive
Fiber 3.2g 1.3g Olive
Calcium 88mg 168mg Seaweed
Iron 3.3mg 2.85mg Olive
Magnesium 4mg 121mg Seaweed
Phosphorus 3mg 42mg Seaweed
Potassium 8mg 89mg Seaweed
Sodium 735mg 233mg Seaweed
Zinc 0.22mg 1.23mg Seaweed
Copper 0.251mg 0.13mg Olive
Vitamin A 403IU 116IU Olive
Vitamin E 1.65mg 0.87mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.9mg 3mg Seaweed
Vitamin B1 0.003mg 0.05mg Seaweed
Vitamin B2 0mg 0.15mg Seaweed
Vitamin B3 0.037mg 0.47mg Seaweed
Vitamin B5 0.015mg 0.642mg Seaweed
Vitamin B6 0.009mg 0.002mg Olive
Folate 0µg 180µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 1.4µg 66µg Seaweed
Tryptophan mg 0.048mg Seaweed
Threonine 0.026mg 0.055mg Seaweed
Isoleucine 0.031mg 0.076mg Seaweed
Leucine 0.05mg 0.083mg Seaweed
Lysine 0.032mg 0.082mg Seaweed
Methionine 0.012mg 0.025mg Seaweed
Phenylalanine 0.029mg 0.043mg Seaweed
Valine 0.038mg 0.072mg Seaweed
Histidine 0.023mg 0.024mg Seaweed
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.415g 0.247g Seaweed
Monounsaturated Fat 7.888g 0.098g Olive
Polyunsaturated fat 0.911g 0.047g Olive

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
5%
Olive
10%
Seaweed
Carbohydrates
6%
Olive
10%
Seaweed
Fats
49%
Olive
3%
Seaweed

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 is lower in Sugar?
Olive
Olive is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.