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Amaranth grain vs Tempeh - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 20)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $3)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is richer in vitamins?
Tempeh
Tempeh is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 2.539g)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Amaranth grain Tempeh
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Amaranth grain Tempeh
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Amaranth grain
14
Tempeh
Mineral Summary Score
24
Amaranth grain
45
Tempeh

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Tempeh
Contains less Sodium -33.3%
Contains more Iron +28.6%
Contains more Calcium +136.2%
Contains more Potassium +205.2%
Contains more Magnesium +24.6%
Contains more Copper +275.8%
Contains more Zinc +32.6%
Contains more Phosphorus +79.7%
Contains less Sodium -33.3%
Contains more Iron +28.6%
Contains more Calcium +136.2%
Contains more Potassium +205.2%
Contains more Magnesium +24.6%
Contains more Copper +275.8%
Contains more Zinc +32.6%
Contains more Phosphorus +79.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
10
Tempeh
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +1527.3%
Contains more Vitamin B3 +1023.4%
Contains more Vitamin B6 +90.3%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +1527.3%
Contains more Vitamin B3 +1023.4%
Contains more Vitamin B6 +90.3%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
23%
Amaranth grain
122%
Tempeh
Carbohydrates
19%
Amaranth grain
8%
Tempeh
Fats
7%
Amaranth grain
50%
Tempeh

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Amaranth grain Tempeh Opinion
Calories 102 192 Tempeh
Protein 3.8 20.29 Tempeh
Fats 1.58 10.8 Tempeh
Vitamin C 0 Tempeh
Carbs 18.69 7.64 Amaranth grain
Cholesterol 0 Amaranth grain
Vitamin D 0 Tempeh
Iron 2.1 2.7 Tempeh
Calcium 47 111 Tempeh
Potassium 135 412 Tempeh
Magnesium 65 81 Tempeh
Sugars
Fiber 2.1 Amaranth grain
Copper 0.149 0.56 Tempeh
Zinc 0.86 1.14 Tempeh
Starch 16.23 Amaranth grain
Phosphorus 148 266 Tempeh
Sodium 6 9 Amaranth grain
Vitamin A 0 Tempeh
Vitamin E 0.19 Amaranth grain
Vitamin D 0 Tempeh
Vitamin B1 0.015 0.078 Tempeh
Vitamin B2 0.022 0.358 Tempeh
Vitamin B3 0.235 2.64 Tempeh
Vitamin B5 0.278 Tempeh
Vitamin B6 0.113 0.215 Tempeh
Vitamin B12 0.08 Tempeh
Vitamin K
Folic acid (B9) 0 Tempeh
Trans Fat 0 Amaranth grain
Saturated Fat 2.539 Amaranth grain
Monounsaturated Fat 3.205 Tempeh
Polyunsaturated fat 4.3 Tempeh
Tryptophan 0.194 Tempeh
Threonine 0.796 Tempeh
Isoleucine 0.88 Tempeh
Leucine 1.43 Tempeh
Lysine 0.908 Tempeh
Methionine 0.175 Tempeh
Phenylalanine 0.893 Tempeh
Valine 0.92 Tempeh
Histidine 0.466 Tempeh
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.