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  6. Almond butter vs. Tempeh

Almond butter vs. Tempeh — In-Depth Nutrition Comparison

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How are almond butter and tempeh different?

  • Almond butter is higher in magnesium, vitamin B2, copper, manganese, phosphorus, calcium, zinc, potassium, and iron; however, tempeh is richer in vitamin B6.
  • Daily need coverage for magnesium for almond butter is 47% higher.
  • Almond butter contains 3 times more calcium than tempeh. While almond butter contains 347mg of calcium, tempeh contains only 111mg.

Nuts, almond butter, plain, without salt added and Tempeh are the varieties used in this article.

Infographic

Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Tempeh
Tempeh
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Contains more MagnesiumMagnesium +244.4%
Contains more CalciumCalcium +212.6%
Contains more PotassiumPotassium +81.6%
Contains more IronIron +29.3%
Contains more CopperCopper +66.8%
Contains more ZincZinc +188.6%
Contains more PhosphorusPhosphorus +91%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +63.9%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Tempeh
Tempeh
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +162.3%
Contains more Vitamin B3Vitamin B3 +19.5%
Contains more Vitamin B5Vitamin B5 +14.4%
Contains more FolateFolate +120.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +90.2%
Contains more Vitamin B6Vitamin B6 +108.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almond butter Tempeh DV% diff.
Vitamin E 24.21mg 161%
Monounsaturated fat 32.445g 3.205g 73%
Fats 55.5g 10.8g 69%
Polyunsaturated fat 13.613g 4.3g 62%
Magnesium 279mg 81mg 47%
Vitamin B2 0.939mg 0.358mg 45%
Copper 0.934mg 0.56mg 42%
Fiber 10.3g 41%
Manganese 2.131mg 1.3mg 36%
Phosphorus 508mg 266mg 35%
Calcium 347mg 111mg 24%
Calories 614kcal 192kcal 21%
Zinc 3.29mg 1.14mg 20%
Iron 3.49mg 2.7mg 10%
Potassium 748mg 412mg 10%
Vitamin B6 0.103mg 0.215mg 9%
Choline 52.1mg 9%
Saturated fat 4.152g 2.539g 7%
Folate 53µg 24µg 7%
Selenium 2.4µg 0µg 4%
Carbs 18.82g 7.64g 4%
Vitamin B12 0µg 0.08µg 3%
Vitamin B1 0.041mg 0.078mg 3%
Vitamin B3 3.155mg 2.64mg 3%
Vitamin B5 0.318mg 0.278mg 1%
Protein 20.96g 20.29g 1%
Net carbs 8.52g 7.64g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Sodium 7mg 9mg 0%
Tryptophan 0.159mg 0.194mg 0%
Threonine 0.555mg 0.796mg 0%
Isoleucine 0.813mg 0.88mg 0%
Leucine 1.483mg 1.43mg 0%
Lysine 0.612mg 0.908mg 0%
Methionine 0.122mg 0.175mg 0%
Phenylalanine 1.149mg 0.893mg 0%
Valine 0.937mg 0.92mg 0%
Histidine 0.55mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Tempeh
Tempeh
1
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 FatsFats +413.9%
Contains more CarbsCarbs +146.3%
Contains more OtherOther +90.1%
Contains more WaterWater +3537.2%
~equal in Protein ~20.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Tempeh
Tempeh
1
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains more Mono. FatMonounsaturated fat +912.3%
Contains more Poly. FatPolyunsaturated fat +216.6%
Contains less Sat. FatSaturated fat -38.8%

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.