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  6. Tempeh vs. Olive

Tempeh vs. Olive — In-Depth Nutrition Comparison

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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
Tempeh
8
:
2
Olive
Olive
Contains more Calcium +26.1%
Contains more Magnesium +1925%
Contains more Phosphorus +8766.7%
Contains more Potassium +5050%
Contains less Sodium -98.8%
Contains more Zinc +418.2%
Contains more Copper +123.1%
Contains more Manganese +6400%
Contains more Iron +22.2%
Contains more Selenium +∞%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Calcium +26.1%
Contains more Magnesium +1925%
Contains more Phosphorus +8766.7%
Contains more Potassium +5050%
Contains less Sodium -98.8%
Contains more Zinc +418.2%
Contains more Copper +123.1%
Contains more Manganese +6400%
Contains more Iron +22.2%
Contains more Selenium +∞%

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
Tempeh
7
:
4
Olive
Olive
Contains more Vitamin B1 +2500%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +7035.1%
Contains more Vitamin B5 +1753.3%
Contains more Vitamin B6 +2288.9%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Tempeh
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin B1 +2500%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +7035.1%
Contains more Vitamin B5 +1753.3%
Contains more Vitamin B6 +2288.9%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
3
:
2
Olive
Olive
Contains more Protein +2315.5%
Contains more Carbs +22%
Contains more Water +34.1%
Contains more Other +37.7%
Equal in Fats - 10.68
Tempeh
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
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 Protein +2315.5%
Contains more Carbs +22%
Contains more Water +34.1%
Contains more Other +37.7%
Equal in Fats - 10.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
1
:
2
Olive
Olive
Contains more Polyunsaturated fat +372%
Contains less Saturated Fat -44.3%
Contains more Monounsaturated Fat +146.1%
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains more Polyunsaturated fat +372%
Contains less Saturated Fat -44.3%
Contains more Monounsaturated 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 Opinion
Net carbs 7.64g 3.06g Tempeh
Protein 20.29g 0.84g Tempeh
Fats 10.8g 10.68g Tempeh
Carbs 7.64g 6.26g Tempeh
Calories 192kcal 115kcal Tempeh
Fiber 3.2g Olive
Calcium 111mg 88mg Tempeh
Iron 2.7mg 3.3mg Olive
Magnesium 81mg 4mg Tempeh
Phosphorus 266mg 3mg Tempeh
Potassium 412mg 8mg Tempeh
Sodium 9mg 735mg Tempeh
Zinc 1.14mg 0.22mg Tempeh
Copper 0.56mg 0.251mg Tempeh
Manganese 1.3mg 0.02mg Tempeh
Selenium 0µg 0.9µg Olive
Vitamin A 0IU 403IU Olive
Vitamin A RAE 0µg 20µg Olive
Vitamin E 1.65mg Olive
Vitamin C 0mg 0.9mg Olive
Vitamin B1 0.078mg 0.003mg Tempeh
Vitamin B2 0.358mg 0mg Tempeh
Vitamin B3 2.64mg 0.037mg Tempeh
Vitamin B5 0.278mg 0.015mg Tempeh
Vitamin B6 0.215mg 0.009mg Tempeh
Folate 24µg 0µg Tempeh
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K 1.4µg Olive
Tryptophan 0.194mg Tempeh
Threonine 0.796mg 0.026mg Tempeh
Isoleucine 0.88mg 0.031mg Tempeh
Leucine 1.43mg 0.05mg Tempeh
Lysine 0.908mg 0.032mg Tempeh
Methionine 0.175mg 0.012mg Tempeh
Phenylalanine 0.893mg 0.029mg Tempeh
Valine 0.92mg 0.038mg Tempeh
Histidine 0.466mg 0.023mg Tempeh
Saturated Fat 2.539g 1.415g Olive
Monounsaturated Fat 3.205g 7.888g Olive
Polyunsaturated fat 4.3g 0.911g Tempeh

Which food is preferable for your diet?

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

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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
20%
Tempeh
6%
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.