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Wakame vs Olive - In-Depth Nutrition Comparison

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Important differences between Wakame and Olive

  • Wakame has more Manganese, Magnesium, Vitamin B5, Phosphorus, and Vitamin B3, however Olive has more Folate, Vitamin B2, Iron, and Fiber.
  • Wakame's daily need coverage for Manganese is 60% more.
  • Wakame has 46 times more Vitamin B5 than Olive. Wakame has 0.697mg of Vitamin B5, while Olive has 0.015mg.
  • Wakame is lower in Saturated Fat.

The food varieties used in the comparison are Seaweed, wakame, raw and Olives, ripe, canned (small-extra large).

Infographic

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

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
Wakame
Wakame
7
:
3
Olive
Olive
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 +∞%
Contains more Vitamin A +11.9%
Contains more Vitamin E +65%
Contains more Vitamin B6 +350%
Wakame
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%
Olive
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%
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 +∞%
Contains more Vitamin A +11.9%
Contains more Vitamin E +65%
Contains more Vitamin B6 +350%

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
29
Wakame
6
Olive
Mineral Summary Score
58
Wakame
43
Olive

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
18%
Wakame
5%
Olive
Carbohydrates
9%
Wakame
6%
Olive
Fats
3%
Wakame
49%
Olive

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.
Wakame Olive
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
Wakame Olive
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 Wakame Olive Opinion
Calories 45 115 Olive
Protein 3.03 0.84 Wakame
Fats 0.64 10.68 Olive
Vitamin C 3 0.9 Wakame
Net carbs 8.640000343322754 3.059999942779541 Wakame
Carbs 9.14 6.26 Wakame
Cholesterol 0 0
Vitamin D 0 0
Iron 2.18 3.3 Olive
Calcium 150 88 Wakame
Potassium 50 8 Wakame
Magnesium 107 4 Wakame
Sugar 0.65 0 Olive
Fiber 0.5 3.2 Olive
Copper 0.284 0.251 Wakame
Zinc 0.38 0.22 Wakame
Starch
Phosphorus 80 3 Wakame
Sodium 872 735 Olive
Vitamin A 360 403 Olive
Vitamin E 1 1.65 Olive
Vitamin D 0 0
Vitamin B1 0.06 0.003 Wakame
Vitamin B2 0.23 0 Wakame
Vitamin B3 1.6 0.037 Wakame
Vitamin B5 0.697 0.015 Wakame
Vitamin B6 0.002 0.009 Olive
Vitamin B12 0 0
Vitamin K 5.3 1.4 Wakame
Folate 196 0 Wakame
Trans Fat 0 0
Saturated Fat 0.13 1.415 Wakame
Monounsaturated Fat 0.058 7.888 Olive
Polyunsaturated fat 0.218 0.911 Olive
Tryptophan 0.035 Wakame
Threonine 0.165 0.026 Wakame
Isoleucine 0.087 0.031 Wakame
Leucine 0.257 0.05 Wakame
Lysine 0.112 0.032 Wakame
Methionine 0.063 0.012 Wakame
Phenylalanine 0.112 0.029 Wakame
Valine 0.209 0.038 Wakame
Histidine 0.015 0.023 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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.