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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

Olive vs Wakame 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Olive
2
:
6
Wakame
Contains more Iron +51.4%
Contains less Sodium -15.7%
Contains more Calcium +70.5%
Contains more Magnesium +2575%
Contains more Phosphorus +2566.7%
Contains more Potassium +525%
Contains more Zinc +72.7%
Contains more Copper +13.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Contains more Iron +51.4%
Contains less Sodium -15.7%
Contains more Calcium +70.5%
Contains more Magnesium +2575%
Contains more Phosphorus +2566.7%
Contains more Potassium +525%
Contains more Zinc +72.7%
Contains more Copper +13.1%

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
:
7
Wakame
Contains more Vitamin A +11.9%
Contains more Vitamin E +65%
Contains more Vitamin B6 +350%
Contains more Vitamin C +233.3%
Contains more Vitamin B1 +1900%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +4224.3%
Contains more Vitamin B5 +4546.7%
Contains more Folate +∞%
Contains more Vitamin K +278.6%
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 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin A +11.9%
Contains more Vitamin E +65%
Contains more Vitamin B6 +350%
Contains more Vitamin C +233.3%
Contains more Vitamin B1 +1900%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +4224.3%
Contains more Vitamin B5 +4546.7%
Contains more Folate +∞%
Contains more Vitamin K +278.6%

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 Wakame
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Olive Wakame Opinion
Net carbs 3.06g 8.64g Wakame
Protein 0.84g 3.03g Wakame
Fats 10.68g 0.64g Olive
Carbs 6.26g 9.14g Wakame
Calories 115kcal 45kcal Olive
Starch g g
Fructose g g
Sugar 0g 0.65g Olive
Fiber 3.2g 0.5g Olive
Calcium 88mg 150mg Wakame
Iron 3.3mg 2.18mg Olive
Magnesium 4mg 107mg Wakame
Phosphorus 3mg 80mg Wakame
Potassium 8mg 50mg Wakame
Sodium 735mg 872mg Olive
Zinc 0.22mg 0.38mg Wakame
Copper 0.251mg 0.284mg Wakame
Vitamin A 403IU 360IU Olive
Vitamin E 1.65mg 1mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.9mg 3mg Wakame
Vitamin B1 0.003mg 0.06mg Wakame
Vitamin B2 0mg 0.23mg Wakame
Vitamin B3 0.037mg 1.6mg Wakame
Vitamin B5 0.015mg 0.697mg Wakame
Vitamin B6 0.009mg 0.002mg Olive
Folate 0µg 196µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 1.4µg 5.3µg Wakame
Tryptophan mg 0.035mg Wakame
Threonine 0.026mg 0.165mg Wakame
Isoleucine 0.031mg 0.087mg Wakame
Leucine 0.05mg 0.257mg Wakame
Lysine 0.032mg 0.112mg Wakame
Methionine 0.012mg 0.063mg Wakame
Phenylalanine 0.029mg 0.112mg Wakame
Valine 0.038mg 0.209mg Wakame
Histidine 0.023mg 0.015mg Olive
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.415g 0.13g Wakame
Monounsaturated Fat 7.888g 0.058g Olive
Polyunsaturated fat 0.911g 0.218g Olive

Which food is preferable for your diet?

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

People also compare

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
29
Wakame
Mineral Summary Score
43
Olive
58
Wakame

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
18%
Wakame
Carbohydrates
6%
Olive
9%
Wakame
Fats
49%
Olive
3%
Wakame

Comparison summary

Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 1.285g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $3.5)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 137mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.