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Tempeh vs. Potato salad — In-Depth Nutrition Comparison

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How are Tempeh and Potato salad different?

  • Tempeh is richer in Manganese, Copper, Phosphorus, Iron, Vitamin B2, Magnesium, and Vitamin B3, while Potato salad is higher in Vitamin C.
  • Tempeh covers your daily need of Manganese 52% more than Potato salad.
  • Tempeh contains 6 times more Vitamin B2 than Potato salad. Tempeh contains 0.358mg of Vitamin B2, while Potato salad contains 0.06mg.
  • Tempeh is lower in Sodium.

Tempeh and Potato salad, home-prepared types were used in this article.

Infographic

Tempeh vs Potato salad 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 Calcium +484.2%
Contains more Iron +315.4%
Contains more Magnesium +440%
Contains more Phosphorus +411.5%
Contains more Potassium +62.2%
Contains less Sodium -98.3%
Contains more Zinc +267.7%
Contains more Copper +374.6%
Contains more Manganese +1187.1%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 25% 11% 23% 23% 69% 9% 40% 14% 23%
Contains more Calcium +484.2%
Contains more Iron +315.4%
Contains more Magnesium +440%
Contains more Phosphorus +411.5%
Contains more Potassium +62.2%
Contains less Sodium -98.3%
Contains more Zinc +267.7%
Contains more Copper +374.6%
Contains more Manganese +1187.1%
Contains more Selenium +∞%

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.
Tempeh
6
:
Contains more Vitamin B2 +496.7%
Contains more Vitamin B3 +196.6%
Contains more Vitamin B6 +52.5%
Contains more Folate +242.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +92.1%
Equal in Vitamin B1 - 0.077
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 34% 20% 14% 17% 33% 33% 6% 0% 0%
Contains more Vitamin B2 +496.7%
Contains more Vitamin B3 +196.6%
Contains more Vitamin B6 +52.5%
Contains more Folate +242.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +92.1%
Equal in Vitamin B1 - 0.077

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +657.1%
Contains more Fats +31.7%
Contains more Carbs +46.2%
Contains more Water +27.4%
Contains more Other +20.4%
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more Protein +657.1%
Contains more Fats +31.7%
Contains more Carbs +46.2%
Contains more Water +27.4%
Contains more Other +20.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +29.2%
Contains more Polyunsaturated fat +15.1%
Contains less Saturated Fat -43.7%
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
19% 32% 49%
Saturated Fat: 1.429 g
Monounsaturated Fat: 2.48 g
Polyunsaturated fat: 3.737 g
Contains more Monounsaturated Fat +29.2%
Contains more Polyunsaturated fat +15.1%
Contains less Saturated Fat -43.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Potato salad Opinion
Net carbs 7.64g 9.87g Potato salad
Protein 20.29g 2.68g Tempeh
Fats 10.8g 8.2g Tempeh
Carbs 7.64g 11.17g Potato salad
Calories 192kcal 143kcal Tempeh
Fiber 1.3g Potato salad
Calcium 111mg 19mg Tempeh
Iron 2.7mg 0.65mg Tempeh
Magnesium 81mg 15mg Tempeh
Phosphorus 266mg 52mg Tempeh
Potassium 412mg 254mg Tempeh
Sodium 9mg 529mg Tempeh
Zinc 1.14mg 0.31mg Tempeh
Copper 0.56mg 0.118mg Tempeh
Manganese 1.3mg 0.101mg Tempeh
Selenium 0µg 4.1µg Potato salad
Vitamin A 0IU 157IU Potato salad
Vitamin A RAE 0µg 32µg Potato salad
Vitamin C 0mg 10mg Potato salad
Vitamin B1 0.078mg 0.077mg Tempeh
Vitamin B2 0.358mg 0.06mg Tempeh
Vitamin B3 2.64mg 0.89mg Tempeh
Vitamin B5 0.278mg 0.534mg Potato salad
Vitamin B6 0.215mg 0.141mg Tempeh
Folate 24µg 7µg Tempeh
Vitamin B12 0.08µg 0µg Tempeh
Tryptophan 0.194mg 0.042mg Tempeh
Threonine 0.796mg 0.116mg Tempeh
Isoleucine 0.88mg 0.141mg Tempeh
Leucine 1.43mg 0.202mg Tempeh
Lysine 0.908mg 0.171mg Tempeh
Methionine 0.175mg 0.066mg Tempeh
Phenylalanine 0.893mg 0.135mg Tempeh
Valine 0.92mg 0.172mg Tempeh
Histidine 0.466mg 0.062mg Tempeh
Cholesterol 0mg 68mg Tempeh
Saturated Fat 2.539g 1.429g Potato salad
Monounsaturated Fat 3.205g 2.48g Tempeh
Polyunsaturated fat 4.3g 3.737g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Potato salad
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
20%
Tempeh
14%
Potato salad
Minerals Daily Need Coverage Score
73%
Tempeh
24%
Potato salad

Comparison summary

Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 520mg)
Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 68mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated Fat?
Potato salad
Potato salad is lower in Saturated Fat (difference - 1.11g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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
  2. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.