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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, 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).

Infographic

Wakame vs Olive 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
6
:
2
Olive
Contains more Calcium +70.5%
Contains more Magnesium +2575%
Contains more Phosphorus +2566.7%
Contains more Potassium +525%
Contains more Zinc +72.7%
Contains more Copper +13.1%
Contains more Iron +51.4%
Contains less Sodium -15.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Contains more Calcium +70.5%
Contains more Magnesium +2575%
Contains more Phosphorus +2566.7%
Contains more Potassium +525%
Contains more Zinc +72.7%
Contains more Copper +13.1%
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
7
:
3
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 Folate +∞%
Contains more Vitamin K +278.6%
Contains more Vitamin A +11.9%
Contains more Vitamin E +65%
Contains more Vitamin B6 +350%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
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 Folate +∞%
Contains more Vitamin K +278.6%
Contains more Vitamin A +11.9%
Contains more Vitamin E +65%
Contains more 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.
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

All nutrients comparison - raw data values

Nutrient Wakame Olive Opinion
Net carbs 8.64g 3.06g Wakame
Protein 3.03g 0.84g Wakame
Fats 0.64g 10.68g Olive
Carbs 9.14g 6.26g Wakame
Calories 45kcal 115kcal Olive
Starch g g
Fructose g g
Sugar 0.65g 0g Olive
Fiber 0.5g 3.2g Olive
Calcium 150mg 88mg Wakame
Iron 2.18mg 3.3mg Olive
Magnesium 107mg 4mg Wakame
Phosphorus 80mg 3mg Wakame
Potassium 50mg 8mg Wakame
Sodium 872mg 735mg Olive
Zinc 0.38mg 0.22mg Wakame
Copper 0.284mg 0.251mg Wakame
Vitamin A 360IU 403IU Olive
Vitamin E 1mg 1.65mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 0.9mg Wakame
Vitamin B1 0.06mg 0.003mg Wakame
Vitamin B2 0.23mg 0mg Wakame
Vitamin B3 1.6mg 0.037mg Wakame
Vitamin B5 0.697mg 0.015mg Wakame
Vitamin B6 0.002mg 0.009mg Olive
Folate 196µg 0µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 5.3µg 1.4µg Wakame
Tryptophan 0.035mg mg Wakame
Threonine 0.165mg 0.026mg Wakame
Isoleucine 0.087mg 0.031mg Wakame
Leucine 0.257mg 0.05mg Wakame
Lysine 0.112mg 0.032mg Wakame
Methionine 0.063mg 0.012mg Wakame
Phenylalanine 0.112mg 0.029mg Wakame
Valine 0.209mg 0.038mg Wakame
Histidine 0.015mg 0.023mg Olive
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 1.415g Wakame
Monounsaturated Fat 0.058g 7.888g Olive
Polyunsaturated fat 0.218g 0.911g Olive

Which food is preferable for your diet?

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

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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
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

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)

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.