Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tempeh vs. Olive — In-Depth Nutrition Comparison

Compare

What are the differences between tempeh and olive?

  • Tempeh is richer than olive in manganese, phosphorus, copper, vitamin B2, magnesium, vitamin B3, vitamin B6, potassium, and zinc.
  • Tempeh's daily need coverage for manganese is 56% more.
  • The amount of sodium in tempeh is lower.

We used Tempeh and Olives, ripe, canned (small-extra large) types in this article.

Infographic

Tempeh vs Olive 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.
Tempeh
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Olive
2
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%
Contains more MagnesiumMagnesium +1925%
Contains more CalciumCalcium +26.1%
Contains more PotassiumPotassium +5050%
Contains more CopperCopper +123.1%
Contains more ZincZinc +418.2%
Contains more PhosphorusPhosphorus +8766.7%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +6400%
Contains more IronIron +22.2%
Contains more SeleniumSelenium +∞%

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.
Tempeh
7
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% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Olive
5
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%
Contains more Vitamin B1Vitamin B1 +2500%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +7035.1%
Contains more Vitamin B5Vitamin B5 +1753.3%
Contains more Vitamin B6Vitamin B6 +2288.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
3
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
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
Contains more ProteinProtein +2315.5%
Contains more CarbsCarbs +22%
Contains more WaterWater +34.1%
Contains more OtherOther +37.7%
~equal in Fats ~10.68g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
1
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
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
Contains more Poly. FatPolyunsaturated fat +372%
Contains less Sat. FatSaturated fat -44.3%
Contains more Mono. FatMonounsaturated fat +146.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Olive
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tempeh Olive DV% diff.
Manganese 1.3mg 0.02mg 56%
Protein 20.29g 0.84g 39%
Phosphorus 266mg 3mg 38%
Copper 0.56mg 0.251mg 34%
Sodium 9mg 735mg 32%
Vitamin B2 0.358mg 0mg 28%
Polyunsaturated fat 4.3g 0.911g 23%
Magnesium 81mg 4mg 18%
Vitamin B3 2.64mg 0.037mg 16%
Vitamin B6 0.215mg 0.009mg 16%
Fiber 3.2g 13%
Potassium 412mg 8mg 12%
Monounsaturated fat 3.205g 7.888g 12%
Vitamin E 1.65mg 11%
Iron 2.7mg 3.3mg 8%
Zinc 1.14mg 0.22mg 8%
Folate 24µg 0µg 6%
Vitamin B1 0.078mg 0.003mg 6%
Vitamin B5 0.278mg 0.015mg 5%
Saturated fat 2.539g 1.415g 5%
Calories 192kcal 115kcal 4%
Vitamin B12 0.08µg 0µg 3%
Selenium 0µg 0.9µg 2%
Calcium 111mg 88mg 2%
Vitamin A 0µg 20µg 2%
Choline 10.3mg 2%
Vitamin C 0mg 0.9mg 1%
Vitamin K 1.4µg 1%
Fats 10.8g 10.68g 0%
Net carbs 7.64g 3.06g N/A
Carbs 7.64g 6.26g 0%
Tryptophan 0.194mg 0%
Threonine 0.796mg 0.026mg 0%
Isoleucine 0.88mg 0.031mg 0%
Leucine 1.43mg 0.05mg 0%
Lysine 0.908mg 0.032mg 0%
Methionine 0.175mg 0.012mg 0%
Phenylalanine 0.893mg 0.029mg 0%
Valine 0.92mg 0.038mg 0%
Histidine 0.466mg 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Olive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Tempeh
4%
Olive
Minerals Daily Need Coverage Score
73%
Tempeh
35%
Olive

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 726mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 15)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $3.5)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated fat?
Olive
Olive is lower in Saturated fat (difference - 1.124g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.