Wakame vs. Olive — In-Depth Nutrition Comparison
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Important differences between wakame and olive
- Wakame has more manganese, folate, magnesium, vitamin B2, vitamin B5, phosphorus, and vitamin B3; however, olive has more iron and fiber.
- Wakame's daily need coverage for manganese is 60% more.
- 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
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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 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% |
| Contains more IronIron | +51.4% |
| Contains less SodiumSodium | -15.7% |
| Contains more SeleniumSelenium | +28.6% |
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 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% |
| Contains more Vitamin AVitamin A | +11.1% |
| Contains more Vitamin EVitamin E | +65% |
| Contains more Vitamin B6Vitamin B6 | +350% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 0.02mg | 60% |
| Folate | 196µg | 0µg | 49% |
| Magnesium | 107mg | 4mg | 25% |
| Monounsaturated fat | 0.058g | 7.888g | 20% |
| Vitamin B2 | 0.23mg | 0mg | 18% |
| Fats | 0.64g | 10.68g | 15% |
| Iron | 2.18mg | 3.3mg | 14% |
| Vitamin B5 | 0.697mg | 0.015mg | 14% |
| Phosphorus | 80mg | 3mg | 11% |
| Fiber | 0.5g | 3.2g | 11% |
| Vitamin B3 | 1.6mg | 0.037mg | 10% |
| Sodium | 872mg | 735mg | 6% |
| Saturated fat | 0.13g | 1.415g | 6% |
| Calcium | 150mg | 88mg | 6% |
| Vitamin B1 | 0.06mg | 0.003mg | 5% |
| Polyunsaturated fat | 0.218g | 0.911g | 5% |
| Protein | 3.03g | 0.84g | 4% |
| Calories | 45kcal | 115kcal | 4% |
| Vitamin E | 1mg | 1.65mg | 4% |
| Copper | 0.284mg | 0.251mg | 4% |
| Vitamin K | 5.3µg | 1.4µg | 3% |
| Vitamin C | 3mg | 0.9mg | 2% |
| Choline | 13.9mg | 10.3mg | 1% |
| Zinc | 0.38mg | 0.22mg | 1% |
| Carbs | 9.14g | 6.26g | 1% |
| Vitamin B6 | 0.002mg | 0.009mg | 1% |
| Potassium | 50mg | 8mg | 1% |
| Net carbs | 8.64g | 3.06g | N/A |
| Sugar | 0.65g | 0g | N/A |
| Vitamin A | 18µg | 20µg | 0% |
| Selenium | 0.7µg | 0.9µg | 0% |
| Tryptophan | 0.035mg | 0% | |
| Threonine | 0.165mg | 0.026mg | 0% |
| Isoleucine | 0.087mg | 0.031mg | 0% |
| Leucine | 0.257mg | 0.05mg | 0% |
| Lysine | 0.112mg | 0.032mg | 0% |
| Methionine | 0.063mg | 0.012mg | 0% |
| Phenylalanine | 0.112mg | 0.029mg | 0% |
| Valine | 0.209mg | 0.038mg | 0% |
| Histidine | 0.015mg | 0.023mg | 0% |
| Omega-3 - EPA | 0.186g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +260.7% |
| Contains more CarbsCarbs | +46% |
| Contains more OtherOther | +222.9% |
| Contains more FatsFats | +1568.8% |
~equal in
Water
~79.99g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.8% |
| Contains more Mono. FatMonounsaturated fat | +13500% |
| Contains more Poly. FatPolyunsaturated fat | +317.9% |
