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Penne vs. Tempeh — In-Depth Nutrition Comparison

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Significant differences between Penne and Tempeh

  • The amount of Iron, Phosphorus, Magnesium, Potassium, Monounsaturated Fat, and Polyunsaturated fat in Tempeh is higher than in Penne.
  • Tempeh covers your daily Iron needs 24% more than Penne.
  • Tempeh has 28 times less Sodium than Penne. Penne has 248mg of Sodium, while Tempeh has 9mg.

Specific food types used in this comparison are KASHI Three Cheese Penne, frozen, unprepared and Tempeh.

Infographic

Penne vs Tempeh 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.
Penne
0
:
10
Tempeh
Contains more Calcium +24.7%
Contains more Iron +237.5%
Contains more Magnesium +170%
Contains more Phosphorus +125.4%
Contains more Potassium +237.7%
Contains less Sodium -96.4%
Equal in Zinc - 1.14
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 30% 22% 51% 11% 33% 30% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Calcium +24.7%
Contains more Iron +237.5%
Contains more Magnesium +170%
Contains more Phosphorus +125.4%
Contains more Potassium +237.7%
Contains less Sodium -96.4%
Equal in Zinc - 1.14

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.
Penne
0
:
7
Tempeh
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Penne
2
:
3
Tempeh
Contains more Carbs +119.9%
Contains more Water +21.4%
Contains more Protein +256%
Contains more Fats +170%
Contains more Other +47.3%
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Contains more Carbs +119.9%
Contains more Water +21.4%
Contains more Protein +256%
Contains more Fats +170%
Contains more Other +47.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Penne
1
:
2
Tempeh
Contains more Monounsaturated Fat +220.5%
Contains more Polyunsaturated fat +975%
62% 27% 11%
Saturated Fat: 2.3 g
Monounsaturated Fat: 1 g
Polyunsaturated fat: 0.4 g
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains more Monounsaturated Fat +220.5%
Contains more Polyunsaturated fat +975%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Penne Tempeh
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Penne Tempeh Opinion
Net carbs 14.1g 7.64g Penne
Protein 5.7g 20.29g Tempeh
Fats 4g 10.8g Tempeh
Carbs 16.8g 7.64g Penne
Calories 126kcal 192kcal Tempeh
Sugar 1.9g Tempeh
Fiber 2.7g Penne
Calcium 89mg 111mg Tempeh
Iron 0.8mg 2.7mg Tempeh
Magnesium 30mg 81mg Tempeh
Phosphorus 118mg 266mg Tempeh
Potassium 122mg 412mg Tempeh
Sodium 248mg 9mg Tempeh
Zinc 1.1mg 1.14mg Tempeh
Copper 0.56mg Tempeh
Manganese 1.3mg Tempeh
Vitamin B1 0.078mg Tempeh
Vitamin B2 0.358mg Tempeh
Vitamin B3 2.64mg Tempeh
Vitamin B5 0.278mg Tempeh
Vitamin B6 0.215mg Tempeh
Folate 24µg Tempeh
Vitamin B12 0.08µg Tempeh
Tryptophan 0.194mg Tempeh
Threonine 0.796mg Tempeh
Isoleucine 0.88mg Tempeh
Leucine 1.43mg Tempeh
Lysine 0.908mg Tempeh
Methionine 0.175mg Tempeh
Phenylalanine 0.893mg Tempeh
Valine 0.92mg Tempeh
Histidine 0.466mg Tempeh
Cholesterol 12mg 0mg Tempeh
Trans Fat 0.2g 0g Tempeh
Saturated Fat 2.3g 2.539g Penne
Monounsaturated Fat 1g 3.205g Tempeh
Polyunsaturated fat 0.4g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Penne Tempeh
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
0%
Penne
20%
Tempeh
Minerals Daily Need Coverage Score
20%
Penne
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 1.9g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 239mg)
Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 12mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 28)
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 Saturated Fat?
Penne
Penne is lower in Saturated Fat (difference - 0.239g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/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.