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

Tempeh vs. Tamale — In-Depth Nutrition Comparison

Compare

Differences between Tempeh and Tamale

  • Tempeh has more Copper, Manganese, Phosphorus, Vitamin B2, Iron, Magnesium, and Potassium, while Tamale has more Vitamin B12, and Selenium.
  • Tempeh's daily need coverage for Copper is 55% higher.
  • Tamale contains 7 times less Manganese than Tempeh. Tempeh contains 1.3mg of Manganese, while Tamale contains 0.174mg.
  • The amount of Sodium in Tempeh is lower.

The food types used in this comparison are Tempeh and Tamales (Navajo).

Infographic

Tempeh vs Tamale 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.
Tempeh
8
:
2
Tamale
Contains more Calcium +282.8%
Contains more Iron +121.3%
Contains more Magnesium +268.2%
Contains more Phosphorus +168.7%
Contains more Potassium +214.5%
Contains less Sodium -97.9%
Contains more Copper +788.9%
Contains more Manganese +647.1%
Contains more Zinc +29.8%
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 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Contains more Calcium +282.8%
Contains more Iron +121.3%
Contains more Magnesium +268.2%
Contains more Phosphorus +168.7%
Contains more Potassium +214.5%
Contains less Sodium -97.9%
Contains more Copper +788.9%
Contains more Manganese +647.1%
Contains more Zinc +29.8%
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
7
:
3
Tamale
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +347.5%
Contains more Vitamin B3 +66%
Contains more Vitamin B5 +35.6%
Contains more Vitamin B6 +50.3%
Contains more Folate +60%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +575%
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 0% 0% 0% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +347.5%
Contains more Vitamin B3 +66%
Contains more Vitamin B5 +35.6%
Contains more Vitamin B6 +50.3%
Contains more Folate +60%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +575%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
3
:
2
Tamale
Contains more Protein +223.1%
Contains more Fats +76.5%
Contains more Other +17.4%
Contains more Carbs +137.2%
Contains more Water +14.2%
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Contains more Protein +223.1%
Contains more Fats +76.5%
Contains more Other +17.4%
Contains more Carbs +137.2%
Contains more Water +14.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
2
:
1
Tamale
Contains more Monounsaturated Fat +17%
Contains more Polyunsaturated fat +525%
Equal in Saturated Fat - 2.396
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Contains more Monounsaturated Fat +17%
Contains more Polyunsaturated fat +525%
Equal in Saturated Fat - 2.396

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Tamale
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 Tempeh Tamale Opinion
Net carbs 7.64g 15.02g Tamale
Protein 20.29g 6.28g Tempeh
Fats 10.8g 6.12g Tempeh
Carbs 7.64g 18.12g Tamale
Calories 192kcal 153kcal Tempeh
Starch 12.27g Tamale
Fructose 0.17g Tamale
Sugar 0.99g Tempeh
Fiber 3.1g Tamale
Calcium 111mg 29mg Tempeh
Iron 2.7mg 1.22mg Tempeh
Magnesium 81mg 22mg Tempeh
Phosphorus 266mg 99mg Tempeh
Potassium 412mg 131mg Tempeh
Sodium 9mg 427mg Tempeh
Zinc 1.14mg 1.48mg Tamale
Copper 0.56mg 0.063mg Tempeh
Manganese 1.3mg 0.174mg Tempeh
Selenium 0µg 6µg Tamale
Vitamin C 0mg 1.7mg Tamale
Vitamin B1 0.078mg 0.05mg Tempeh
Vitamin B2 0.358mg 0.08mg Tempeh
Vitamin B3 2.64mg 1.59mg Tempeh
Vitamin B5 0.278mg 0.205mg Tempeh
Vitamin B6 0.215mg 0.143mg Tempeh
Folate 24µg 15µg Tempeh
Vitamin B12 0.08µg 0.54µg Tamale
Tryptophan 0.194mg 0.052mg Tempeh
Threonine 0.796mg 0.239mg Tempeh
Isoleucine 0.88mg 0.271mg Tempeh
Leucine 1.43mg 0.568mg Tempeh
Lysine 0.908mg 0.427mg Tempeh
Methionine 0.175mg 0.15mg Tempeh
Phenylalanine 0.893mg 0.275mg Tempeh
Valine 0.92mg 0.318mg Tempeh
Histidine 0.466mg 0.196mg Tempeh
Cholesterol 0mg 17mg Tempeh
Saturated Fat 2.539g 2.396g Tamale
Monounsaturated Fat 3.205g 2.739g Tempeh
Polyunsaturated fat 4.3g 0.688g Tempeh
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Tamale
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
20%
Tempeh
16%
Tamale
Minerals Daily Need Coverage Score
73%
Tempeh
30%
Tamale

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 418mg)
Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 17mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 67)
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?
Tamale
Tamale is lower in Saturated Fat (difference - 0.143g)
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
  2. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/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.