Tofu vs. Olive oil — In-Depth Nutrition Comparison
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How are tofu and olive oil different?
- Tofu has more calcium, manganese, copper, selenium, phosphorus, iron, zinc, magnesium, and vitamin B1 than olive oil.
- Daily need coverage for calcium for tofu is 68% higher.
- Tofu has less saturated fat.
- Olive oil has a lower glycemic index (0) than tofu (15).
Tofu, raw, firm, prepared with calcium sulfate and Oil, olive, salad or cooking are the varieties used in this article.
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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 | +∞% |
| Contains more CalciumCalcium | +68200% |
| Contains more PotassiumPotassium | +23600% |
| Contains more IronIron | +375% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -85.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 1.925g | 72.961g | 178% |
| Fats | 8.72g | 100g | 140% |
| Vitamin E | 14.35mg | 96% | |
| Calcium | 683mg | 1mg | 68% |
| Saturated fat | 1.261g | 13.808g | 57% |
| Manganese | 1.181mg | 0mg | 51% |
| Vitamin K | 60.2µg | 50% | |
| Copper | 0.378mg | 0mg | 42% |
| Calories | 144kcal | 884kcal | 37% |
| Polyunsaturated fat | 4.921g | 10.523g | 37% |
| Protein | 17.27g | 0g | 35% |
| Selenium | 17.4µg | 0µg | 32% |
| Phosphorus | 190mg | 0mg | 27% |
| Iron | 2.66mg | 0.56mg | 26% |
| Zinc | 1.57mg | 0mg | 14% |
| Magnesium | 58mg | 0mg | 14% |
| Vitamin B1 | 0.158mg | 0mg | 13% |
| Fiber | 2.3g | 0g | 9% |
| Vitamin B2 | 0.102mg | 0mg | 8% |
| Vitamin B6 | 0.092mg | 0mg | 7% |
| Potassium | 237mg | 1mg | 7% |
| Folate | 29µg | 0µg | 7% |
| Vitamin B5 | 0.133mg | 0mg | 3% |
| Vitamin B3 | 0.381mg | 0mg | 2% |
| Sodium | 14mg | 2mg | 1% |
| Carbs | 2.78g | 0g | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 0g | N/A |
| Choline | 0.3mg | 0% | |
| Tryptophan | 0.235mg | 0mg | 0% |
| Threonine | 0.785mg | 0mg | 0% |
| Isoleucine | 0.849mg | 0mg | 0% |
| Leucine | 1.392mg | 0mg | 0% |
| Lysine | 0.883mg | 0mg | 0% |
| Methionine | 0.211mg | 0mg | 0% |
| Phenylalanine | 0.835mg | 0mg | 0% |
| Valine | 0.87mg | 0mg | 0% |
| Histidine | 0.431mg | 0mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +1046.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.9% |
| Contains more Mono. FatMonounsaturated fat | +3690.2% |
| Contains more Poly. FatPolyunsaturated fat | +113.8% |
