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Olive vs. Nori — In-Depth Nutrition Comparison

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How are olive and nori different?

  • Olive is higher in iron and fiber; however, nori is richer in vitamin A, vitamin C, manganese, folate, vitamin B2, vitamin B6, and potassium.
  • Daily need coverage for vitamin A for nori is 96% higher.
  • Olive contains 15 times more sodium than nori. While olive contains 735mg of sodium, nori contains only 48mg.

Olives, ripe, canned (small-extra large) and Seaweed, laver, raw are the varieties used in this article.

Infographic

Olive vs Nori 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.
Olive
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Nori
Nori
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +25.7%
Contains more IronIron +83.3%
Contains more SeleniumSelenium +28.6%
Contains more PotassiumPotassium +4350%
Contains more ZincZinc +377.3%
Contains more PhosphorusPhosphorus +1833.3%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +4840%
~equal in Copper ~0.264mg

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.
Olive
Olive
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Nori
Nori
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 130% 0% 87% 20% 25% 103% 28% 31% 37% 0% 10% 110%
Contains more Vitamin EVitamin E +65%
Contains more Vitamin CVitamin C +4233.3%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin B1Vitamin B1 +3166.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +3873%
Contains more Vitamin B5Vitamin B5 +3373.3%
Contains more Vitamin B6Vitamin B6 +1666.7%
Contains more Vitamin KVitamin K +185.7%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Nori DV% diff.
Vitamin C 0.9mg 39mg 42%
Manganese 0.02mg 0.988mg 42%
Folate 0µg 146µg 37%
Vitamin B2 0mg 0.446mg 34%
Sodium 735mg 48mg 30%
Vitamin A 20µg 260µg 27%
Monounsaturated fat 7.888g 0.025g 20%
Iron 3.3mg 1.8mg 19%
Fats 10.68g 0.28g 16%
Fiber 3.2g 0.3g 12%
Vitamin B6 0.009mg 0.159mg 12%
Protein 0.84g 5.81g 10%
Potassium 8mg 356mg 10%
Vitamin B5 0.015mg 0.521mg 10%
Vitamin B3 0.037mg 1.47mg 9%
Zinc 0.22mg 1.05mg 8%
Phosphorus 3mg 58mg 8%
Vitamin B1 0.003mg 0.098mg 8%
Saturated fat 1.415g 0.061g 6%
Polyunsaturated fat 0.911g 0.11g 5%
Calories 115kcal 35kcal 4%
Vitamin E 1.65mg 1mg 4%
Calcium 88mg 70mg 2%
Vitamin K 1.4µg 4µg 2%
Copper 0.251mg 0.264mg 1%
Protein per 100 calories 0.73g 17g N/A
Calories per 10 g protein 1369kcal 60kcal N/A
Weight per 100 calories 87g 286g N/A
Unsaturated / Saturated Fat ratio 6.2 2.2 N/A
Net carbs 3.06g 4.81g N/A
Carbs 6.26g 5.11g 0%
Magnesium 4mg 2mg 0%
Sugar 0g 0.49g N/A
Selenium 0.9µg 0.7µg 0%
Choline 10.3mg 10.4mg 0%
Tryptophan 0.043mg 0%
Threonine 0.026mg 0.232mg 0%
Isoleucine 0.031mg 0.259mg 0%
Leucine 0.05mg 0.501mg 0%
Lysine 0.032mg 0.222mg 0%
Methionine 0.012mg 0.145mg 0%
Phenylalanine 0.029mg 0.273mg 0%
Valine 0.038mg 0.402mg 0%
Histidine 0.023mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Nori
Nori
3
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more FatsFats +3714.3%
Contains more CarbsCarbs +22.5%
Contains more ProteinProtein +591.7%
Contains more OtherOther +69.1%
~equal in Water ~85.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Nori
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains more Mono. FatMonounsaturated fat +31452%
Contains more Poly. FatPolyunsaturated fat +728.2%
Contains less Sat. FatSaturated fat -95.7%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.