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
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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 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
19%
4%
Minerals Daily Need Coverage Score
73%
35%
Comparison summary
Which food is lower in Sugar?
Tempeh is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tempeh contains less Sodium (difference - 726mg)
Which food is lower in glycemic index?
Tempeh is lower in glycemic index (difference - 15)
Which food is cheaper?
Tempeh is cheaper (difference - $3.5)
Which food is richer in minerals?
Tempeh is relatively richer in minerals
Which food is lower in Saturated fat?
Olive is lower in Saturated fat (difference - 1.124g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.