Olives vs. Nori
Nutrition comparison of Olives and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and nori:
- Both nori and olives are high in calcium.
- Nori has 36.3 times less saturated fat than olive.
- Nori has more beta-carotene than olive, however, olive contains more lutein + zeaxanthin than nori.
- Nori has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Nori is an excellent source of Vitamin A, Vitamin C and potassium.
- Olive is an excellent source of iron.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and nori has 70% less calories than olive - nori has 35 calories per 100 grams and olive has 116 calories.
For macronutrient ratios, olives is much lighter in protein, lighter in carbs and much heavier in fat compared to nori per calorie. Olives has a macronutrient ratio of 4:19:77 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Nori | |
|---|---|---|
| Protein | 4% | 67% |
| Carbohydrates | 19% | 33% |
| Fat | 77% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori and olives contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and olive has 6g of carbohydrates.
dietary fiber
Olive has 433% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and olive has 1.6g of dietary fiber.
sugar
Nori and olives contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Nori has 592% more protein than olive - nori has 5.8g of protein per 100 grams and olive has 0.84g of protein.
Fat
saturated fat
Nori has 36.3 times less saturated fat than olive - nori has 0.06g of saturated fat per 100 grams and olive has 2.3g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 42 times more Vitamin C than olive - nori has 39mg of Vitamin C per 100 grams and olive has 0.9mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has 14 times more Vitamin A than olive - nori has 260ug of Vitamin A per 100 grams and olive has 17ug of Vitamin A.
Vitamin E
Nori and olives contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and olive has 1.7mg of Vitamin E.
Vitamin K
Nori and olives contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and olive has 1.4ug of Vitamin K.
The B Vitamins
Nori has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Nori | |
|---|---|---|
| Thiamin | 0.003 MG | 0.098 MG |
| Riboflavin | ~ | 0.446 MG |
| Niacin | 0.037 MG | 1.47 MG |
| Pantothenic acid | 0.015 MG | 0.521 MG |
| Vitamin B6 | 0.009 MG | 0.159 MG |
| Folate | ~ | 146 UG |
Minerals
calcium
Both nori and olives are high in calcium. Olive has 26% more calcium than nori - nori has 70mg of calcium per 100 grams and olive has 88mg of calcium.
iron
Olive is an excellent source of iron and it has 249% more iron than nori - nori has 1.8mg of iron per 100 grams and olive has 6.3mg of iron.
potassium
Nori is an excellent source of potassium and it has 43 times more potassium than olive - nori has 356mg of potassium per 100 grams and olive has 8mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, nori has more beta-carotene than olive per 100 grams, however, olive contains more lutein + zeaxanthin than nori per 100 grams.
| Olives | Nori | |
|---|---|---|
| beta-carotene | 198 UG | 3121 UG |
| lutein + zeaxanthin | 510 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than nori per 100 grams.
| Olives | Nori | |
|---|---|---|
| other omega 6 | ~ | 0.009 G |
| linoleic acid | 0.629 G | 0.004 G |
| Total | 0.629 G | 0.013 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Olives g
()
|
Daily Values (%) |
Nori g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does nori or olives contain more calories in 100 grams?Olive is high in calories and nori has 70% less calories than olive - nori has 35 calories in 100g and olive has 116 calories.
Is nori or olives better for protein?
Nori has 590% more protein than olive - nori has 5.8g of protein per 100 grams and olive has 0.84g of protein.
Does nori or olives have more carbohydrates?
By weight, nori and olives contain similar amounts of carbs - nori has 5.1g of carbs for 100g and olive has 6g of carbohydrates.
Does nori or olives contain more calcium?
Both nori and olives are high in calcium. Olive has 30% more calcium than nori - nori has 70mg of calcium in 100 grams and olive has 88mg of calcium.
Does nori or olives contain more iron?
Olive is an abundant source of iron and it has 250% more iron than nori - nori has 1.8mg of iron in 100 grams and olive has 6.3mg of iron.
Does nori or olives contain more potassium?
Nori is a rich source of potassium and it has 43 times more potassium than olive - nori has 356mg of potassium in 100 grams and olive has 8mg of potassium.