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  6. Olive vs. Tofu

Olive vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between olive and tofu

  • Olive has more fiber, vitamin E, and copper; however, tofu is richer in calcium, iron, manganese, selenium, phosphorus, and vitamin B1.
  • Olive covers your daily sodium needs 32% more than tofu.
  • Tofu has 165 times less vitamin E than olive. Olive has 1.65mg of vitamin E, while tofu has 0.01mg.
  • Tofu contains less sodium.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Olive vs Tofu 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
1
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%
Tofu
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more CopperCopper +30.1%
Contains more MagnesiumMagnesium +650%
Contains more CalciumCalcium +297.7%
Contains more PotassiumPotassium +1412.5%
Contains more IronIron +62.4%
Contains more ZincZinc +263.6%
Contains more PhosphorusPhosphorus +3133.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +2925%
Contains more SeleniumSelenium +888.9%

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
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Tofu
Tofu
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16400%
Contains more Vitamin B1Vitamin B1 +2600%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +427%
Contains more Vitamin B5Vitamin B5 +353.3%
Contains more Vitamin B6Vitamin B6 +422.2%
Contains more Vitamin KVitamin K +71.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +179.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Tofu DV% diff.
Sodium 735mg 7mg 32%
Calcium 88mg 350mg 26%
Iron 3.3mg 5.36mg 26%
Manganese 0.02mg 0.605mg 25%
Monounsaturated fat 7.888g 1.056g 17%
Selenium 0.9µg 8.9µg 15%
Protein 0.84g 8.08g 14%
Phosphorus 3mg 97mg 13%
Fiber 3.2g 0.3g 12%
Polyunsaturated fat 0.911g 2.699g 12%
Vitamin E 1.65mg 0.01mg 11%
Fats 10.68g 4.78g 9%
Vitamin B1 0.003mg 0.081mg 7%
Magnesium 4mg 30mg 6%
Copper 0.251mg 0.193mg 6%
Zinc 0.22mg 0.8mg 5%
Folate 0µg 15µg 4%
Vitamin B2 0mg 0.052mg 4%
Vitamin B6 0.009mg 0.047mg 3%
Choline 10.3mg 28.8mg 3%
Potassium 8mg 121mg 3%
Saturated fat 1.415g 0.691g 3%
Calories 115kcal 76kcal 2%
Vitamin A 20µg 2%
Vitamin B5 0.015mg 0.068mg 1%
Vitamin B3 0.037mg 0.195mg 1%
Vitamin K 1.4µg 2.4µg 1%
Carbs 6.26g 1.87g 1%
Vitamin C 0.9mg 0.1mg 1%
Net carbs 3.06g 1.57g N/A
Sugar 0g 0.62g N/A
Tryptophan 0.12mg 0%
Threonine 0.026mg 0.402mg 0%
Isoleucine 0.031mg 0.435mg 0%
Leucine 0.05mg 0.713mg 0%
Lysine 0.032mg 0.452mg 0%
Methionine 0.012mg 0.108mg 0%
Phenylalanine 0.029mg 0.428mg 0%
Valine 0.038mg 0.446mg 0%
Histidine 0.023mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more FatsFats +123.4%
Contains more CarbsCarbs +234.8%
Contains more OtherOther +209.7%
Contains more ProteinProtein +861.9%
~equal in Water ~84.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +647%
Contains less Sat. FatSaturated fat -51.2%
Contains more Poly. FatPolyunsaturated fat +196.3%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.