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Tofu vs. Olive — In-Depth Nutrition Comparison

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Significant differences between tofu and olive

  • Tofu has more calcium, iron, manganese, selenium, phosphorus, and vitamin B1; however, olive is richer in fiber, vitamin E, and copper.
  • Olive covers your daily sodium needs 32% more than tofu.
  • Olive has 32 times less phosphorus than tofu. Tofu has 97mg of phosphorus, while olive has 3mg.
  • Tofu contains less sodium.

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

Infographic

Tofu 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.
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%
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%
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%
Contains more CopperCopper +30.1%

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.
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%
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%
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%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin EVitamin E +16400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +861.9%
Contains more FatsFats +123.4%
Contains more CarbsCarbs +234.8%
Contains more OtherOther +209.7%
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -51.2%
Contains more Poly. FatPolyunsaturated fat +196.3%
Contains more Mono. FatMonounsaturated fat +647%

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