Olives vs. Tofu
Nutrition comparison of Olives and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and tofu:
- Both olives and tofu are high in calcium and iron.
- Tofu has 70% less saturated fat than olive.
- Tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Tofu is a great source of protein.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and tofu has 34% less calories than olive - olive has 116 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, olives is much lighter in protein, heavier in carbs and much heavier in fat compared to tofu per calorie. Olives has a macronutrient ratio of 3:19:78 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Tofu | |
|---|---|---|
| Protein | 3% | 39% |
| Carbohydrates | 19% | 9% |
| Fat | 78% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and tofu contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Olive has 433% more dietary fiber than tofu - olive has 1.6g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu and olives contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Tofu is a great source of protein and it has 862% more protein than olive - olive has 0.84g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Tofu has 70% less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Olives and tofu contain similar amounts of Vitamin C - olive has 0.9mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Olive has more Vitamin A than tofu - olive has 17ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Olive has 164 times more Vitamin E than tofu - olive has 1.7mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Olives and tofu contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Tofu | |
|---|---|---|
| Thiamin | 0.003 MG | 0.081 MG |
| Riboflavin | ~ | 0.052 MG |
| Niacin | 0.037 MG | 0.195 MG |
| Pantothenic acid | 0.015 MG | 0.068 MG |
| Vitamin B6 | 0.009 MG | 0.047 MG |
| Folate | ~ | 15 UG |
Minerals
calcium
Both olives and tofu are high in calcium. Tofu has 298% more calcium than olive - olive has 88mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both olives and tofu are high in iron. Olive has 17% more iron than tofu - olive has 6.3mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Tofu has 14 times more potassium than olive - olive has 8mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than olive per 100 grams.
| Olives | Tofu | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 2.38 G |
| Total | 0.684 G | 2.38 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Olives or Tofu .
Olives g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does olives or tofu contain more calories in 100 grams?Olive is high in calories and tofu has 30% less calories than olive - olive has 116 calories in 100g and tofu has 76 calories.
Is olives or tofu better for protein?
Tofu is a great source of protein and it has 860% more protein than olive - olive has 0.84g of protein per 100 grams and tofu has 8.1g of protein.
Does olives or tofu contain more calcium?
Both olives and tofu are high in calcium. Tofu has 300% more calcium than olive - olive has 88mg of calcium in 100 grams and tofu has 350mg of calcium.
Does olives or tofu contain more iron?
Both olives and tofu are high in iron. Olive has 20% more iron than tofu - olive has 6.3mg of iron in 100 grams and tofu has 5.4mg of iron.