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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
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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
:
6
Wakame
Contains more Iron +51.4%
Contains less Sodium -15.7%
Contains more Calcium +70.5%
Contains more Potassium +525%
Contains more Magnesium +2575%
Contains more Copper +13.1%
Contains more Zinc +72.7%
Contains more Phosphorus +2566.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Contains more Iron +51.4%
Contains less Sodium -15.7%
Contains more Calcium +70.5%
Contains more Potassium +525%
Contains more Magnesium +2575%
Contains more Copper +13.1%
Contains more Zinc +72.7%
Contains more Phosphorus +2566.7%

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 Vitamin K +278.6%
Contains more Folate +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 25% 33% 0% 1% 0% 1% 1% 3% 0% 4% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
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 Vitamin K +278.6%
Contains more Folate +∞%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.