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Avocado oil vs. Tempeh — In-Depth Nutrition Comparison

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A recap on differences between avocado oil and tempeh

  • Avocado oil has less copper, manganese, phosphorus, iron, vitamin B2, magnesium, vitamin B6, vitamin B3, and potassium.
  • Tempeh covers your daily copper needs 62% more than avocado oil.
  • Tempeh contains 5 times less saturated fat than avocado oil. Avocado oil contains 11.56g of saturated fat, while tempeh contains 2.539g.
  • The glycemic index of tempeh is higher.

Food varieties used in this article are Oil, avocado and Tempeh.

Infographic

Avocado oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Tempeh
8
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
~equal in Selenium ~0µg

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Tempeh
7
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 B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Tempeh
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
Contains more FatsFats +825.9%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 74% 14%
Saturated fat: Sat. Fat 11.56 g
Monounsaturated fat: Mono. Fat 70.554 g
Polyunsaturated fat: Poly. Fat 13.486 g
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 +2101.4%
Contains more Poly. FatPolyunsaturated fat +213.6%
Contains less Sat. FatSaturated fat -78%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado oil Tempeh DV% diff.
Monounsaturated fat 70.554g 3.205g 168%
Fats 100g 10.8g 137%
Copper 0mg 0.56mg 62%
Polyunsaturated fat 13.486g 4.3g 61%
Manganese 0mg 1.3mg 57%
Saturated fat 11.56g 2.539g 41%
Protein 0g 20.29g 41%
Phosphorus 0mg 266mg 38%
Calories 884kcal 192kcal 35%
Iron 0mg 2.7mg 34%
Vitamin B2 0mg 0.358mg 28%
Magnesium 0mg 81mg 19%
Vitamin B6 0mg 0.215mg 17%
Vitamin B3 0mg 2.64mg 17%
Potassium 0mg 412mg 12%
Calcium 0mg 111mg 11%
Zinc 0mg 1.14mg 10%
Vitamin B1 0mg 0.078mg 7%
Vitamin B5 0mg 0.278mg 6%
Folate 0µg 24µg 6%
Carbs 0g 7.64g 3%
Vitamin B12 0µg 0.08µg 3%
Net carbs 0g 7.64g N/A
Sodium 0mg 9mg 0%
Tryptophan 0.194mg 0%
Threonine 0.796mg 0%
Isoleucine 0.88mg 0%
Leucine 1.43mg 0%
Lysine 0.908mg 0%
Methionine 0.175mg 0%
Phenylalanine 0.893mg 0%
Valine 0.92mg 0%
Histidine 0.466mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado oil Tempeh
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
0%
Avocado oil
19%
Tempeh
Minerals Daily Need Coverage Score
0%
Avocado oil
73%
Tempeh

Comparison summary

Which food is lower in Saturated fat?
Tempeh
Tempeh is lower in Saturated fat (difference - 9.021g)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2)
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 Cholesterol?
Avocado oil
Avocado oil is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Avocado oil
Avocado oil contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Avocado oil
Avocado oil is lower in glycemic index (difference - 15)
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. Avocado oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173573/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.