Olive vs. Wakame — In-Depth Nutrition Comparison
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Important differences between olive and wakame
- Olive has more iron and fiber; however, wakame has more manganese, folate, magnesium, vitamin B2, vitamin B5, phosphorus, and vitamin B3.
- Wakame's daily need coverage for manganese is 60% more.
- Olive has 11 times more saturated fat than wakame. Olive has 1.415g of saturated fat, while wakame has 0.13g.
The food varieties used in the comparison are Olives, ripe, canned (small-extra large) and Seaweed, wakame, raw.
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 IronIron | +51.4% |
| Contains less SodiumSodium | -15.7% |
| Contains more SeleniumSelenium | +28.6% |
| Contains more MagnesiumMagnesium | +2575% |
| Contains more CalciumCalcium | +70.5% |
| Contains more PotassiumPotassium | +525% |
| Contains more CopperCopper | +13.1% |
| Contains more ZincZinc | +72.7% |
| Contains more PhosphorusPhosphorus | +2566.7% |
| Contains more ManganeseManganese | +6900% |
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 EVitamin E | +65% |
| Contains more Vitamin B6Vitamin B6 | +350% |
| Contains more Vitamin CVitamin C | +233.3% |
| Contains more Vitamin B1Vitamin B1 | +1900% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +4224.3% |
| Contains more Vitamin B5Vitamin B5 | +4546.7% |
| Contains more Vitamin KVitamin K | +278.6% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +35% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1568.8% |
| Contains more ProteinProtein | +260.7% |
| Contains more CarbsCarbs | +46% |
| Contains more OtherOther | +222.9% |
~equal in
Water
~79.99g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +13500% |
| Contains more Poly. FatPolyunsaturated fat | +317.9% |
| Contains less Sat. FatSaturated fat | -90.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.02mg | 1.4mg | 60% |
| Folate | 0µg | 196µg | 49% |
| Magnesium | 4mg | 107mg | 25% |
| Monounsaturated fat | 7.888g | 0.058g | 20% |
| Vitamin B2 | 0mg | 0.23mg | 18% |
| Fats | 10.68g | 0.64g | 15% |
| Iron | 3.3mg | 2.18mg | 14% |
| Vitamin B5 | 0.015mg | 0.697mg | 14% |
| Phosphorus | 3mg | 80mg | 11% |
| Fiber | 3.2g | 0.5g | 11% |
| Vitamin B3 | 0.037mg | 1.6mg | 10% |
| Sodium | 735mg | 872mg | 6% |
| Saturated fat | 1.415g | 0.13g | 6% |
| Calcium | 88mg | 150mg | 6% |
| Vitamin B1 | 0.003mg | 0.06mg | 5% |
| Polyunsaturated fat | 0.911g | 0.218g | 5% |
| Protein | 0.84g | 3.03g | 4% |
| Calories | 115kcal | 45kcal | 4% |
| Vitamin E | 1.65mg | 1mg | 4% |
| Copper | 0.251mg | 0.284mg | 4% |
| Vitamin K | 1.4µg | 5.3µg | 3% |
| Vitamin C | 0.9mg | 3mg | 2% |
| Choline | 10.3mg | 13.9mg | 1% |
| Zinc | 0.22mg | 0.38mg | 1% |
| Carbs | 6.26g | 9.14g | 1% |
| Vitamin B6 | 0.009mg | 0.002mg | 1% |
| Potassium | 8mg | 50mg | 1% |
| Net carbs | 3.06g | 8.64g | N/A |
| Sugar | 0g | 0.65g | N/A |
| Vitamin A | 20µg | 18µg | 0% |
| Selenium | 0.9µg | 0.7µg | 0% |
| Tryptophan | 0.035mg | 0% | |
| Threonine | 0.026mg | 0.165mg | 0% |
| Isoleucine | 0.031mg | 0.087mg | 0% |
| Leucine | 0.05mg | 0.257mg | 0% |
| Lysine | 0.032mg | 0.112mg | 0% |
| Methionine | 0.012mg | 0.063mg | 0% |
| Phenylalanine | 0.029mg | 0.112mg | 0% |
| Valine | 0.038mg | 0.209mg | 0% |
| Histidine | 0.023mg | 0.015mg | 0% |
| Omega-3 - EPA | 0g | 0.186g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
4%
26%
Minerals Daily Need Coverage Score
35%
65%
Comparison summary
Which food is lower in Saturated fat?
Wakame is lower in Saturated fat (difference - 1.285g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 0)
Which food is cheaper?
Wakame is cheaper (difference - $3.5)
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Olive is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Olive contains less Sodium (difference - 137mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)