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% |
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 |
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% |
