Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Sunflower seed vs. Tempeh — In-Depth Nutrition Comparison

Compare

Significant differences between Sunflower seed and Tempeh

  • The amount of Copper, Vitamin B1, Selenium, Vitamin B6, Magnesium, Phosphorus, Folate, Vitamin B3, Zinc, and Iron in Sunflower seed is higher than in Tempeh.
  • Sunflower seed covers your daily Copper needs 138% more than Tempeh.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Tempeh.

Infographic

Sunflower seed 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.
Contains more Iron +94.4%
Contains more Magnesium +301.2%
Contains more Phosphorus +148.1%
Contains more Potassium +56.6%
Contains more Zinc +338.6%
Contains more Copper +221.4%
Contains more Manganese +50%
Contains more Selenium +∞%
Contains more Calcium +42.3%
Equal in Sodium - 9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Iron +94.4%
Contains more Magnesium +301.2%
Contains more Phosphorus +148.1%
Contains more Potassium +56.6%
Contains more Zinc +338.6%
Contains more Copper +221.4%
Contains more Manganese +50%
Contains more Selenium +∞%
Contains more Calcium +42.3%
Equal in Sodium - 9

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.
:
2
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1797.4%
Contains more Vitamin B3 +215.7%
Contains more Vitamin B5 +306.5%
Contains more Vitamin B6 +525.6%
Contains more Folate +845.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.358
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1797.4%
Contains more Vitamin B3 +215.7%
Contains more Vitamin B5 +306.5%
Contains more Vitamin B6 +525.6%
Contains more Folate +845.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.358

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +376.5%
Contains more Carbs +161.8%
Contains more Other +87%
Contains more Water +1161.1%
Equal in Protein - 20.29
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 Fats +376.5%
Contains more Carbs +161.8%
Contains more Other +87%
Contains more Water +1161.1%
Equal in Protein - 20.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +478.1%
Contains more Polyunsaturated fat +438.1%
Contains less Saturated Fat -43%
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains more Monounsaturated Fat +478.1%
Contains more Polyunsaturated fat +438.1%
Contains less Saturated Fat -43%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Tempeh Opinion
Net carbs 11.4g 7.64g Sunflower seed
Protein 20.78g 20.29g Sunflower seed
Fats 51.46g 10.8g Sunflower seed
Carbs 20g 7.64g Sunflower seed
Calories 584kcal 192kcal Sunflower seed
Sugar 2.62g Tempeh
Fiber 8.6g Sunflower seed
Calcium 78mg 111mg Tempeh
Iron 5.25mg 2.7mg Sunflower seed
Magnesium 325mg 81mg Sunflower seed
Phosphorus 660mg 266mg Sunflower seed
Potassium 645mg 412mg Sunflower seed
Sodium 9mg 9mg
Zinc 5mg 1.14mg Sunflower seed
Copper 1.8mg 0.56mg Sunflower seed
Manganese 1.95mg 1.3mg Sunflower seed
Selenium 53µg 0µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.078mg Sunflower seed
Vitamin B2 0.355mg 0.358mg Tempeh
Vitamin B3 8.335mg 2.64mg Sunflower seed
Vitamin B5 1.13mg 0.278mg Sunflower seed
Vitamin B6 1.345mg 0.215mg Sunflower seed
Folate 227µg 24µg Sunflower seed
Vitamin B12 0µg 0.08µg Tempeh
Tryptophan 0.348mg 0.194mg Sunflower seed
Threonine 0.928mg 0.796mg Sunflower seed
Isoleucine 1.139mg 0.88mg Sunflower seed
Leucine 1.659mg 1.43mg Sunflower seed
Lysine 0.937mg 0.908mg Sunflower seed
Methionine 0.494mg 0.175mg Sunflower seed
Phenylalanine 1.169mg 0.893mg Sunflower seed
Valine 1.315mg 0.92mg Sunflower seed
Histidine 0.632mg 0.466mg Sunflower seed
Saturated Fat 4.455g 2.539g Tempeh
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 18.528g 3.205g Sunflower seed
Polyunsaturated fat 23.137g 4.3g Sunflower seed

Which food is preferable for your diet?

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

People also compare

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
156%
Sunflower seed
20%
Tempeh
Minerals Daily Need Coverage Score
207%
Sunflower seed
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Tempeh
Tempeh is lower in Saturated Fat (difference - 1.916g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 5)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.6)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (9 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. 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.