Olives vs. Tempeh
Nutrition comparison of Olives and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and tempeh:
- Both olives and tempeh are high in calcium, calories and iron.
- Olive has signficantly more dietary fiber than tempeh.
- Tempeh has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Tempeh is an excellent source of potassium and protein.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and tempeh are high in calories. Tempeh has 66% more calories than olive - olive has 116 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, olives is much lighter in protein, heavier in carbs and much heavier in fat compared to tempeh per calorie. Olives has a macronutrient ratio of 3:19:78 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Tempeh | |
|---|---|---|
| Protein | 3% | 39% |
| Carbohydrates | 19% | 15% |
| Fat | 78% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Olives and tempeh contain similar amounts of carbs - olive has 6g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Olive has signficantly more dietary fiber than tempeh - olive has 1.6g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Tempeh is an excellent source of protein and it has 23 times more protein than olive - olive has 0.84g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Olives and tempeh contain similar amounts of saturated fat - olive has 2.3g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
Vitamin C
Olive has more Vitamin C than tempeh - olive has 0.9mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin A
Olive has more Vitamin A than tempeh - olive has 17ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Olive has more Vitamin E than tempeh - olive has 1.7mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Olives and tempeh contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Olives | Tempeh | |
|---|---|---|
| Thiamin | 0.003 MG | 0.078 MG |
| Riboflavin | ~ | 0.358 MG |
| Niacin | 0.037 MG | 2.64 MG |
| Pantothenic acid | 0.015 MG | 0.278 MG |
| Vitamin B6 | 0.009 MG | 0.215 MG |
| Folate | ~ | 24 UG |
| Vitamin B12 | ~ | 0.08 UG |
Minerals
calcium
Both olives and tempeh are high in calcium. Tempeh has 26% more calcium than olive - olive has 88mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Both olives and tempeh are high in iron. Olive has 133% more iron than tempeh - olive has 6.3mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Tempeh is an excellent source of potassium and it has 50 times more potassium than olive - olive has 8mg of potassium per 100 grams and tempeh has 412mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than olive per 100 grams.
| Olives | Tempeh | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 4.052 G |
| Total | 0.684 G | 4.052 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Olives g
()
|
Daily Values (%) |
Tempeh g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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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% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does olives or tempeh contain more calories in 100 grams?Both olives and tempeh are high in calories. Tempeh has 70% more calories than olive - olive has 116 calories in 100g and tempeh has 192 calories.
Is olives or tempeh better for protein?
Tempeh is a fantastic source of protein and it has 23 times more protein than olive - olive has 0.84g of protein per 100 grams and tempeh has 20.3g of protein.
Does olives or tempeh contain more calcium?
Both olives and tempeh are high in calcium. Tempeh has 30% more calcium than olive - olive has 88mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does olives or tempeh contain more iron?
Both olives and tempeh are high in iron. Olive has 130% more iron than tempeh - olive has 6.3mg of iron in 100 grams and tempeh has 2.7mg of iron.
Does olives or tempeh contain more potassium?
Tempeh is a rich source of potassium and it has 50 times more potassium than olive - olive has 8mg of potassium in 100 grams and tempeh has 412mg of potassium.