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Pumpkin seed vs Tempeh - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Tempeh
Tempeh is lower in Saturated Fat (difference - 1.131g)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2.2)
Which food is richer in vitamins?
Tempeh
Tempeh is relatively richer in vitamins
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Pumpkin seed Tempeh
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugars Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed 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
Pumpkin seed
14
Tempeh
Mineral Summary Score
86
Pumpkin seed
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
:
3
Tempeh
Contains more Iron +22.6%
Contains more Potassium +123.1%
Contains more Magnesium +223.5%
Contains more Copper +23.2%
Contains more Zinc +803.5%
Contains more Calcium +101.8%
Contains more Phosphorus +189.1%
Contains less Sodium -50%
Contains more Iron +22.6%
Contains more Potassium +123.1%
Contains more Magnesium +223.5%
Contains more Copper +23.2%
Contains more Zinc +803.5%
Contains more Calcium +101.8%
Contains more Phosphorus +189.1%
Contains less Sodium -50%

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
:
6
Tempeh
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +129.4%
Contains more Vitamin B2 +588.5%
Contains more Vitamin B3 +823.1%
Contains more Vitamin B5 +396.4%
Contains more Vitamin B6 +481.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +129.4%
Contains more Vitamin B2 +588.5%
Contains more Vitamin B3 +823.1%
Contains more Vitamin B5 +396.4%
Contains more Vitamin B6 +481.1%
Contains more Vitamin B12 +∞%

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
111%
Pumpkin seed
122%
Tempeh
Carbohydrates
54%
Pumpkin seed
8%
Tempeh
Fats
90%
Pumpkin seed
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 Pumpkin seed Tempeh Opinion
Calories 446 192 Pumpkin seed
Protein 18.55 20.29 Tempeh
Fats 19.4 10.8 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 7.64 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 2.7 Pumpkin seed
Calcium 55 111 Tempeh
Potassium 919 412 Pumpkin seed
Magnesium 262 81 Pumpkin seed
Sugars
Fiber 18.4 Pumpkin seed
Copper 0.69 0.56 Pumpkin seed
Zinc 10.3 1.14 Pumpkin seed
Starch
Phosphorus 92 266 Tempeh
Sodium 18 9 Tempeh
Vitamin A 62 0 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.034 0.078 Tempeh
Vitamin B2 0.052 0.358 Tempeh
Vitamin B3 0.286 2.64 Tempeh
Vitamin B5 0.056 0.278 Tempeh
Vitamin B6 0.037 0.215 Tempeh
Vitamin B12 0 0.08 Tempeh
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 2.539 Tempeh
Monounsaturated Fat 6.032 3.205 Pumpkin seed
Polyunsaturated fat 8.844 4.3 Pumpkin seed
Tryptophan 0.326 0.194 Pumpkin seed
Threonine 0.683 0.796 Tempeh
Isoleucine 0.956 0.88 Pumpkin seed
Leucine 1.572 1.43 Pumpkin seed
Lysine 1.386 0.908 Pumpkin seed
Methionine 0.417 0.175 Pumpkin seed
Phenylalanine 0.924 0.893 Pumpkin seed
Valine 1.491 0.92 Pumpkin seed
Histidine 0.515 0.466 Pumpkin seed
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.