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.
Detailed nutritional comparison of olives and nori is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Olives src
Image of Nori src

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, much lighter in carbs and much heavier in fat compared to nori per calorie. Olives has a macronutrient ratio of 3:19:78 and for nori, 50:44:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Olives Nori
Protein 3% 50%
Carbohydrates 19% 44%
Fat 78% 6%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Olives or Nori .

Note: The specific food items compared are: Olives (Olives, ripe, canned (small-extra large)) and Nori (Seaweed, laver, raw) .

Olives 100g

( 100 g )
Daily Values (%)

Nori 100g

( 100 g )
116KCAL 6%
231% calories
35KCAL 2%
6G 2%
18% carbohydrates
5.1G 2%
1.6G 6%
433% dietary fiber
0.3G 1%
sugar >999% 0.49G
11G 17%
>999% total fat
0.28G 0.4%
2.3G 13%
>999% saturated fat
0.06G 0.3%
7.7G >999% monounsaturated fat 0.03G
0.63G 472% polyunsaturated fat 0.11G
735MG 49%
>999% sodium
48MG 3%
Vitamins and Minerals
17UG 2%
Vitamin A >999%
260UG 37%
0.9MG 1%
Vitamin C >999%
39MG 52%
88MG 9%
26% calcium
70MG 7%
6.3MG 35%
250% iron
1.8MG 10%
4MG 1%
100% magnesium
2MG 1%
8MG 0.3%
potassium >999%
356MG 16%
0MG 0.3%
thiamin (Vit B1) >999%
0.1MG 9%
riboflavin (Vit B2) >999%
0.45MG 41%
0.04MG 0.3%
niacin (Vit B3) >999%
1.5MG 11%
0.01MG 1%
Vitamin B6 >999%
0.16MG 12%
0.02MG 0.3%
pantothenic acid (Vit B5) >999%
0.52MG 10%
folate (Vit B9) >999%
146UG 37%
1.7MG 11%
70% Vitamin E
1MG 7%
1.4UG 2%
Vitamin K 186%
4UG 4%
0.84G 2%
protein 590%
5.8G 12%
10MG 2%
choline
10MG 2%
0.25MG 21%
copper 4%
0.26MG 22%
0.02MG 1%
manganese >999%
0.99MG 55%
3MG 0.4%
phosphorus >999%
58MG 8%
0.9UG 2%
29% selenium
0.7UG 1%
0.22MG 3%
zinc 400%
1.1MG 13%
80G Water 6% 85G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

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.

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