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  6. Olive vs. Spirulina

Olive vs. Spirulina — In-Depth Nutrition Comparison

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How are Olive and Spirulina different?

  • Olive is higher in Fiber, Vitamin E , and Calcium, however, Spirulina is richer in Copper, Vitamin B2, Vitamin B1, Vitamin B3, and Manganese.
  • Daily need coverage for Copper from Spirulina is 38% higher.
  • Olive contains 10 times more Saturated Fat than Spirulina. While Olive contains 1.415g of Saturated Fat, Spirulina contains only 0.135g.

Olives, ripe, canned (small-extra large) and Seaweed, spirulina, raw are the varieties used in this article.

Infographic

Olive vs Spirulina 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
Olive
4
:
6
Spirulina
Spirulina
Contains more Calcium +633.3%
Contains more Iron +18.3%
Contains more Selenium +28.6%
Contains more Magnesium +375%
Contains more Phosphorus +266.7%
Contains more Potassium +1487.5%
Contains less Sodium -86.7%
Contains more Copper +137.8%
Contains more Manganese +830%
Equal in Zinc - 0.2
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Contains more Calcium +633.3%
Contains more Iron +18.3%
Contains more Selenium +28.6%
Contains more Magnesium +375%
Contains more Phosphorus +266.7%
Contains more Potassium +1487.5%
Contains less Sodium -86.7%
Contains more Copper +137.8%
Contains more Manganese +830%
Equal in Zinc - 0.2

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
Olive
2
:
7
Spirulina
Spirulina
Contains more Vitamin A +619.6%
Contains more Vitamin E +236.7%
Contains more Vitamin B1 +7300%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +3132.4%
Contains more Vitamin B5 +2066.7%
Contains more Vitamin B6 +277.8%
Contains more Folate +∞%
Contains more Vitamin K +78.6%
Equal in Vitamin C - 0.9
Olive
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%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Contains more Vitamin A +619.6%
Contains more Vitamin E +236.7%
Contains more Vitamin B1 +7300%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +3132.4%
Contains more Vitamin B5 +2066.7%
Contains more Vitamin B6 +277.8%
Contains more Folate +∞%
Contains more Vitamin K +78.6%
Equal in Vitamin C - 0.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Spirulina
Spirulina
Contains more Fats +2638.5%
Contains more Carbs +158.7%
Contains more Other +271.7%
Contains more Protein +604.8%
Contains more Water +13.4%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more Fats +2638.5%
Contains more Carbs +158.7%
Contains more Other +271.7%
Contains more Protein +604.8%
Contains more Water +13.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Spirulina
Spirulina
Contains more Monounsaturated Fat +23100%
Contains more Polyunsaturated fat +759.4%
Contains less Saturated Fat -90.5%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Contains more Monounsaturated Fat +23100%
Contains more Polyunsaturated fat +759.4%
Contains less Saturated Fat -90.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Spirulina
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 Spirulina Opinion
Net carbs 3.06g 2.02g Olive
Protein 0.84g 5.92g Spirulina
Fats 10.68g 0.39g Olive
Carbs 6.26g 2.42g Olive
Calories 115kcal 26kcal Olive
Sugar 0g 0.3g Olive
Fiber 3.2g 0.4g Olive
Calcium 88mg 12mg Olive
Iron 3.3mg 2.79mg Olive
Magnesium 4mg 19mg Spirulina
Phosphorus 3mg 11mg Spirulina
Potassium 8mg 127mg Spirulina
Sodium 735mg 98mg Spirulina
Zinc 0.22mg 0.2mg Olive
Copper 0.251mg 0.597mg Spirulina
Manganese 0.02mg 0.186mg Spirulina
Selenium 0.9µg 0.7µg Olive
Vitamin A 403IU 56IU Olive
Vitamin A RAE 20µg 3µg Olive
Vitamin E 1.65mg 0.49mg Olive
Vitamin C 0.9mg 0.9mg
Vitamin B1 0.003mg 0.222mg Spirulina
Vitamin B2 0mg 0.342mg Spirulina
Vitamin B3 0.037mg 1.196mg Spirulina
Vitamin B5 0.015mg 0.325mg Spirulina
Vitamin B6 0.009mg 0.034mg Spirulina
Folate 0µg 9µg Spirulina
Vitamin K 1.4µg 2.5µg Spirulina
Tryptophan 0.096mg Spirulina
Threonine 0.026mg 0.306mg Spirulina
Isoleucine 0.031mg 0.331mg Spirulina
Leucine 0.05mg 0.509mg Spirulina
Lysine 0.032mg 0.312mg Spirulina
Methionine 0.012mg 0.118mg Spirulina
Phenylalanine 0.029mg 0.286mg Spirulina
Valine 0.038mg 0.362mg Spirulina
Histidine 0.023mg 0.112mg Spirulina
Saturated Fat 1.415g 0.135g Spirulina
Monounsaturated Fat 7.888g 0.034g Olive
Polyunsaturated fat 0.911g 0.106g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Spirulina
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
6%
Olive
18%
Spirulina
Minerals Daily Need Coverage Score
35%
Olive
38%
Spirulina

Comparison summary

Which food contains less Sodium?
Spirulina
Spirulina contains less Sodium (difference - 637mg)
Which food is lower in Saturated Fat?
Spirulina
Spirulina is lower in Saturated Fat (difference - 1.28g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 0)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $3.5)
Which food is richer in vitamins?
Spirulina
Spirulina is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.3g)
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

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.