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 has 10000000 times more Folate than Olive. Wakame has 196µg of Folate, while Olive has 0µg.
- Wakame is lower in Saturated Fat.
The food varieties used in the comparison are Seaweed, wakame, raw and Olives, ripe, canned (small-extra large).
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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
Contains
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Calcium
+70.5%
Contains
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Magnesium
+2575%
Contains
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Phosphorus
+2566.7%
Contains
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Potassium
+525%
Contains
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Zinc
+72.7%
Contains
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Copper
+13.1%
Contains
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Iron
+51.4%
Contains
less
Sodium
-15.7%
Contains
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Calcium
+70.5%
Contains
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Magnesium
+2575%
Contains
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Phosphorus
+2566.7%
Contains
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Potassium
+525%
Contains
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Zinc
+72.7%
Contains
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Copper
+13.1%
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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
:
Contains
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Vitamin C
+233.3%
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Vitamin B1
+1900%
Contains
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Vitamin B2
+∞%
Contains
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Vitamin B3
+4224.3%
Contains
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Vitamin B5
+4546.7%
Contains
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Folate
+∞%
Contains
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Vitamin K
+278.6%
Contains
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Vitamin A
+11.9%
Contains
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Vitamin E
+65%
Contains
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Vitamin B6
+350%
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Vitamin C
+233.3%
Contains
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Vitamin B1
+1900%
Contains
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Vitamin B2
+∞%
Contains
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Vitamin B3
+4224.3%
Contains
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Vitamin B5
+4546.7%
Contains
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Folate
+∞%
Contains
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Vitamin K
+278.6%
Contains
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Vitamin A
+11.9%
Contains
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Vitamin E
+65%
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Vitamin B6
+350%
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.
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in price |
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Rich in minerals |
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Rich in vitamins |
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Lower in Sugar |
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Lower in Sodium |
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Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 8.64g | 3.06g |
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Protein | 3.03g | 0.84g |
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Fats | 0.64g | 10.68g |
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Carbs | 9.14g | 6.26g |
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Calories | 45kcal | 115kcal |
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Starch | g | g | |
Fructose | g | g | |
Sugar | 0.65g | 0g |
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Fiber | 0.5g | 3.2g |
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Calcium | 150mg | 88mg |
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Iron | 2.18mg | 3.3mg |
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Magnesium | 107mg | 4mg |
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Phosphorus | 80mg | 3mg |
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Potassium | 50mg | 8mg |
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Sodium | 872mg | 735mg |
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Zinc | 0.38mg | 0.22mg |
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Copper | 0.284mg | 0.251mg |
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Vitamin A | 360IU | 403IU |
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Vitamin E | 1mg | 1.65mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 3mg | 0.9mg |
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Vitamin B1 | 0.06mg | 0.003mg |
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Vitamin B2 | 0.23mg | 0mg |
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Vitamin B3 | 1.6mg | 0.037mg |
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Vitamin B5 | 0.697mg | 0.015mg |
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Vitamin B6 | 0.002mg | 0.009mg |
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Folate | 196µg | 0µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | 5.3µg | 1.4µg |
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Tryptophan | 0.035mg | mg |
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Threonine | 0.165mg | 0.026mg |
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Isoleucine | 0.087mg | 0.031mg |
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Leucine | 0.257mg | 0.05mg |
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Lysine | 0.112mg | 0.032mg |
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Methionine | 0.063mg | 0.012mg |
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Phenylalanine | 0.112mg | 0.029mg |
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Valine | 0.209mg | 0.038mg |
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Histidine | 0.015mg | 0.023mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | 0g | 0g | |
Saturated Fat | 0.13g | 1.415g |
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Monounsaturated Fat | 0.058g | 7.888g |
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Polyunsaturated fat | 0.218g | 0.911g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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

6

Mineral Summary Score
58

43

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%

5%

Carbohydrates
9%

6%

Fats
3%

49%

Comparison summary
Which food is lower in Saturated Fat?

Wakame is lower in Saturated Fat (difference - 1.285g)
Which food is lower in glycemic index?

Wakame is lower in glycemic index (difference - 0)
Which food is cheaper?

Wakame is cheaper (difference - $3.5)
Which food is richer in minerals?

Wakame is relatively richer in minerals
Which food is richer in vitamins?

Wakame is relatively richer in vitamins
Which food is lower in Sugar?

Olive is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?

Olive contains less Sodium (difference - 137mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)