Olive vs. Tofu — In-Depth Nutrition Comparison
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How are olive and tofu different?
- Olive is higher in iron; however, tofu is richer in calcium, manganese, selenium, phosphorus, copper, vitamin B1, magnesium, and zinc.
- Daily need coverage for calcium for tofu is 60% higher.
- Olive contains 53 times more sodium than tofu. While olive contains 735mg of sodium, tofu contains only 14mg.
Olives, ripe, canned (small-extra large) and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +24.1% |
| Contains more MagnesiumMagnesium | +1350% |
| Contains more CalciumCalcium | +676.1% |
| Contains more PotassiumPotassium | +2862.5% |
| Contains more CopperCopper | +50.6% |
| Contains more ZincZinc | +613.6% |
| Contains more PhosphorusPhosphorus | +6233.3% |
| Contains less SodiumSodium | -98.1% |
| Contains more ManganeseManganese | +5805% |
| Contains more SeleniumSelenium | +1833.3% |
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.
| Contains more Vitamin CVitamin C | +350% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +5166.7% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +929.7% |
| Contains more Vitamin B5Vitamin B5 | +786.7% |
| Contains more Vitamin B6Vitamin B6 | +922.2% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 88mg | 683mg | 60% |
| Manganese | 0.02mg | 1.181mg | 50% |
| Protein | 0.84g | 17.27g | 33% |
| Sodium | 735mg | 14mg | 31% |
| Selenium | 0.9µg | 17.4µg | 30% |
| Polyunsaturated fat | 0.911g | 4.921g | 27% |
| Phosphorus | 3mg | 190mg | 27% |
| Monounsaturated fat | 7.888g | 1.925g | 15% |
| Copper | 0.251mg | 0.378mg | 14% |
| Vitamin B1 | 0.003mg | 0.158mg | 13% |
| Magnesium | 4mg | 58mg | 13% |
| Zinc | 0.22mg | 1.57mg | 12% |
| Vitamin E | 1.65mg | 11% | |
| Iron | 3.3mg | 2.66mg | 8% |
| Vitamin B2 | 0mg | 0.102mg | 8% |
| Folate | 0µg | 29µg | 7% |
| Potassium | 8mg | 237mg | 7% |
| Vitamin B6 | 0.009mg | 0.092mg | 6% |
| Fiber | 3.2g | 2.3g | 4% |
| Fats | 10.68g | 8.72g | 3% |
| Vitamin A | 20µg | 2% | |
| Vitamin B3 | 0.037mg | 0.381mg | 2% |
| Vitamin B5 | 0.015mg | 0.133mg | 2% |
| Choline | 10.3mg | 2% | |
| Saturated fat | 1.415g | 1.261g | 1% |
| Calories | 115kcal | 144kcal | 1% |
| Vitamin K | 1.4µg | 1% | |
| Carbs | 6.26g | 2.78g | 1% |
| Vitamin C | 0.9mg | 0.2mg | 1% |
| Net carbs | 3.06g | 0.48g | N/A |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.026mg | 0.785mg | 0% |
| Isoleucine | 0.031mg | 0.849mg | 0% |
| Leucine | 0.05mg | 1.392mg | 0% |
| Lysine | 0.032mg | 0.883mg | 0% |
| Methionine | 0.012mg | 0.211mg | 0% |
| Phenylalanine | 0.029mg | 0.835mg | 0% |
| Valine | 0.038mg | 0.87mg | 0% |
| Histidine | 0.023mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +22.5% |
| Contains more CarbsCarbs | +125.2% |
| Contains more WaterWater | +14.5% |
| Contains more OtherOther | +59.3% |
| Contains more ProteinProtein | +1956% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +309.8% |
| Contains less Sat. FatSaturated fat | -10.9% |
| Contains more Poly. FatPolyunsaturated fat | +440.2% |
