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Tempeh vs. Pumpkin seed — In-Depth Nutrition Comparison

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What are the differences between Tempeh and Pumpkin seed?

  • Tempeh is higher in Manganese, Phosphorus, Vitamin B2, Vitamin B3, and Vitamin B6, yet Pumpkin seed is higher in Zinc, Magnesium, Potassium, Copper, and Iron.
  • Pumpkin seed's daily need coverage for Zinc is 83% more.
  • Tempeh has 9 times more Vitamin B3 than Pumpkin seed. While Tempeh has 2.64mg of Vitamin B3, Pumpkin seed has only 0.286mg.

We used Tempeh and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.

Infographic

Tempeh vs Pumpkin seed 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 +101.8%
Contains more Phosphorus +189.1%
Contains less Sodium -50%
Contains more Manganese +162.1%
Contains more Iron +22.6%
Contains more Magnesium +223.5%
Contains more Potassium +123.1%
Contains more Zinc +803.5%
Contains more Copper +23.2%
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 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Calcium +101.8%
Contains more Phosphorus +189.1%
Contains less Sodium -50%
Contains more Manganese +162.1%
Contains more Iron +22.6%
Contains more Magnesium +223.5%
Contains more Potassium +123.1%
Contains more Zinc +803.5%
Contains more Copper +23.2%

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
7
:
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 Folate +166.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
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 Folate +166.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1225.6%
Contains more Fats +79.6%
Contains more Carbs +603.5%
Contains more Other +134.6%
Equal in Protein - 18.55
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more Water +1225.6%
Contains more Fats +79.6%
Contains more Carbs +603.5%
Contains more Other +134.6%
Equal in Protein - 18.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -30.8%
Contains more Monounsaturated Fat +88.2%
Contains more Polyunsaturated fat +105.7%
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -30.8%
Contains more Monounsaturated Fat +88.2%
Contains more Polyunsaturated fat +105.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Pumpkin seed Opinion
Net carbs 7.64g 35.35g Pumpkin seed
Protein 20.29g 18.55g Tempeh
Fats 10.8g 19.4g Pumpkin seed
Carbs 7.64g 53.75g Pumpkin seed
Calories 192kcal 446kcal Pumpkin seed
Fiber 18.4g Pumpkin seed
Calcium 111mg 55mg Tempeh
Iron 2.7mg 3.31mg Pumpkin seed
Magnesium 81mg 262mg Pumpkin seed
Phosphorus 266mg 92mg Tempeh
Potassium 412mg 919mg Pumpkin seed
Sodium 9mg 18mg Tempeh
Zinc 1.14mg 10.3mg Pumpkin seed
Copper 0.56mg 0.69mg Pumpkin seed
Manganese 1.3mg 0.496mg Tempeh
Vitamin A 0IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.078mg 0.034mg Tempeh
Vitamin B2 0.358mg 0.052mg Tempeh
Vitamin B3 2.64mg 0.286mg Tempeh
Vitamin B5 0.278mg 0.056mg Tempeh
Vitamin B6 0.215mg 0.037mg Tempeh
Folate 24µg 9µg Tempeh
Vitamin B12 0.08µg 0µg Tempeh
Tryptophan 0.194mg 0.326mg Pumpkin seed
Threonine 0.796mg 0.683mg Tempeh
Isoleucine 0.88mg 0.956mg Pumpkin seed
Leucine 1.43mg 1.572mg Pumpkin seed
Lysine 0.908mg 1.386mg Pumpkin seed
Methionine 0.175mg 0.417mg Pumpkin seed
Phenylalanine 0.893mg 0.924mg Pumpkin seed
Valine 0.92mg 1.491mg Pumpkin seed
Histidine 0.466mg 0.515mg Pumpkin seed
Saturated Fat 2.539g 3.67g Tempeh
Monounsaturated Fat 3.205g 6.032g Pumpkin seed
Polyunsaturated fat 4.3g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Pumpkin seed
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
4%
Pumpkin seed
Minerals Daily Need Coverage Score
73%
Tempeh
103%
Pumpkin seed

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 lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 15)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.