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Amaranth grain vs. Tempeh — In-Depth Nutrition Comparison

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What are the main differences between Amaranth grain and Tempeh?

  • Amaranth grain is richer in Selenium, yet Tempeh is richer in Copper, Vitamin B2, Manganese, Phosphorus, Vitamin B3, Potassium, Vitamin B6, Iron, and Calcium.
  • Tempeh's daily need coverage for Copper is 46% higher.

We used Amaranth grain, cooked and Tempeh types in this comparison.

Infographic

Amaranth grain 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 less Sodium -33.3%
Contains more Selenium +∞%
Contains more Calcium +136.2%
Contains more Iron +28.6%
Contains more Magnesium +24.6%
Contains more Phosphorus +79.7%
Contains more Potassium +205.2%
Contains more Zinc +32.6%
Contains more Copper +275.8%
Contains more Manganese +52.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains less Sodium -33.3%
Contains more Selenium +∞%
Contains more Calcium +136.2%
Contains more Iron +28.6%
Contains more Magnesium +24.6%
Contains more Phosphorus +79.7%
Contains more Potassium +205.2%
Contains more Zinc +32.6%
Contains more Copper +275.8%
Contains more Manganese +52.2%

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.
:
10
Tempeh
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +1527.3%
Contains more Vitamin B3 +1023.4%
Contains more Vitamin B6 +90.3%
Equal in Folate - 24
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 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 B1 +420%
Contains more Vitamin B2 +1527.3%
Contains more Vitamin B3 +1023.4%
Contains more Vitamin B6 +90.3%
Equal in Folate - 24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +144.6%
Contains more Water +26%
Contains more Protein +433.9%
Contains more Fats +583.5%
Contains more Other +110.4%
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 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 Carbs +144.6%
Contains more Water +26%
Contains more Protein +433.9%
Contains more Fats +583.5%
Contains more Other +110.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth grain Tempeh Opinion
Net carbs 16.59g 7.64g Amaranth grain
Protein 3.8g 20.29g Tempeh
Fats 1.58g 10.8g Tempeh
Carbs 18.69g 7.64g Amaranth grain
Calories 102kcal 192kcal Tempeh
Starch 16.23g Amaranth grain
Fiber 2.1g Amaranth grain
Calcium 47mg 111mg Tempeh
Iron 2.1mg 2.7mg Tempeh
Magnesium 65mg 81mg Tempeh
Phosphorus 148mg 266mg Tempeh
Potassium 135mg 412mg Tempeh
Sodium 6mg 9mg Amaranth grain
Zinc 0.86mg 1.14mg Tempeh
Copper 0.149mg 0.56mg Tempeh
Manganese 0.854mg 1.3mg Tempeh
Selenium 5.5µg 0µg Amaranth grain
Vitamin E 0.19mg Amaranth grain
Vitamin B1 0.015mg 0.078mg Tempeh
Vitamin B2 0.022mg 0.358mg Tempeh
Vitamin B3 0.235mg 2.64mg Tempeh
Vitamin B5 0.278mg Tempeh
Vitamin B6 0.113mg 0.215mg Tempeh
Folate 22µg 24µg Tempeh
Vitamin B12 0.08µg Tempeh
Tryptophan 0.194mg Tempeh
Threonine 0.796mg Tempeh
Isoleucine 0.88mg Tempeh
Leucine 1.43mg Tempeh
Lysine 0.908mg Tempeh
Methionine 0.175mg Tempeh
Phenylalanine 0.893mg Tempeh
Valine 0.92mg Tempeh
Histidine 0.466mg Tempeh
Saturated Fat 2.539g Amaranth grain
Monounsaturated Fat 3.205g Tempeh
Polyunsaturated fat 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Tempeh
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
5%
Amaranth grain
20%
Tempeh
Minerals Daily Need Coverage Score
43%
Amaranth grain
73%
Tempeh

Comparison summary

Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 82)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $3)
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 contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 2.539g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.