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Wakame vs. Olive oil — In-Depth Nutrition Comparison

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Important differences between wakame and olive oil

  • Wakame has more manganese, folate, copper, magnesium, iron, and vitamin B2; however, olive oil has more vitamin E and vitamin K.
  • Olive oil's daily need coverage for vitamin E is 89% more.
  • Olive oil is lower in sodium.

The food varieties used in the comparison are Seaweed, wakame, raw and Oil, olive, salad or cooking.

Infographic

Wakame vs Olive oil 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.
Wakame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +14900%
Contains more PotassiumPotassium +4900%
Contains more IronIron +289.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.8%

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.
Wakame
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +4533.3%
Contains more Vitamin EVitamin E +1335%
Contains more Vitamin KVitamin K +1035.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +15525%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +125694.8%
Contains more Poly. FatPolyunsaturated fat +4727.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Olive oil
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 Wakame Olive oil DV% diff.
Monounsaturated fat 0.058g 72.961g 182%
Fats 0.64g 100g 153%
Vitamin E 1mg 14.35mg 89%
Polyunsaturated fat 0.218g 10.523g 69%
Saturated fat 0.13g 13.808g 62%
Manganese 1.4mg 0mg 61%
Folate 196µg 0µg 49%
Vitamin K 5.3µg 60.2µg 46%
Calories 45kcal 884kcal 42%
Sodium 872mg 2mg 38%
Copper 0.284mg 0mg 32%
Magnesium 107mg 0mg 25%
Iron 2.18mg 0.56mg 20%
Vitamin B2 0.23mg 0mg 18%
Calcium 150mg 1mg 15%
Vitamin B5 0.697mg 0mg 14%
Phosphorus 80mg 0mg 11%
Vitamin B3 1.6mg 0mg 10%
Protein 3.03g 0g 6%
Vitamin B1 0.06mg 0mg 5%
Vitamin C 3mg 0mg 3%
Zinc 0.38mg 0mg 3%
Carbs 9.14g 0g 3%
Choline 13.9mg 0.3mg 2%
Fiber 0.5g 0g 2%
Vitamin A 18µg 0µg 2%
Selenium 0.7µg 0µg 1%
Potassium 50mg 1mg 1%
Net carbs 8.64g 0g N/A
Sugar 0.65g 0g N/A
Vitamin B6 0.002mg 0mg 0%
Tryptophan 0.035mg 0mg 0%
Threonine 0.165mg 0mg 0%
Isoleucine 0.087mg 0mg 0%
Leucine 0.257mg 0mg 0%
Lysine 0.112mg 0mg 0%
Methionine 0.063mg 0mg 0%
Phenylalanine 0.112mg 0mg 0%
Valine 0.209mg 0mg 0%
Histidine 0.015mg 0mg 0%
Omega-3 - EPA 0.186g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Olive oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Wakame
34%
Olive oil
Minerals Daily Need Coverage Score
65%
Wakame
2%
Olive oil

Comparison summary

Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 13.678g)
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 - $1.4)
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 oil
Olive oil is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 870mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.