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Chard raw vs. Tempeh — In-Depth Nutrition Comparison

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Differences between chard raw and tempeh

  • Chard raw has more vitamin A and vitamin C, while tempeh has more copper, manganese, phosphorus, vitamin B2, vitamin B3, iron, and vitamin B6.
  • Chard raw's daily need coverage for vitamin A is 122% higher.
  • The amount of saturated fat in chard raw is lower.
  • Tempeh has a lower glycemic index. The glycemic index of tempeh is 15, while the glycemic index of chard raw is 32.

The food types used in this comparison are Chard, swiss, raw and Tempeh.

Infographic

Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Tempeh
7
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 SeleniumSelenium +∞%
Contains more CalciumCalcium +117.6%
Contains more IronIron +50%
Contains more CopperCopper +212.8%
Contains more ZincZinc +216.7%
Contains more PhosphorusPhosphorus +478.3%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +255.2%
~equal in Magnesium ~81mg
~equal in Potassium ~412mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B2Vitamin B2 +297.8%
Contains more Vitamin B3Vitamin B3 +560%
Contains more Vitamin B5Vitamin B5 +61.6%
Contains more Vitamin B6Vitamin B6 +117.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +71.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 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 WaterWater +55.3%
Contains more ProteinProtein +1027.2%
Contains more FatsFats +5300%
Contains more CarbsCarbs +104.3%
~equal in Other ~1.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Tempeh
2
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 less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +7912.5%
Contains more Poly. FatPolyunsaturated fat +6042.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard raw Tempeh DV% diff.
Vitamin K 830µg 692%
Copper 0.179mg 0.56mg 42%
Manganese 0.366mg 1.3mg 41%
Protein 1.8g 20.29g 37%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Phosphorus 46mg 266mg 31%
Polyunsaturated fat 0.07g 4.3g 28%
Vitamin B2 0.09mg 0.358mg 21%
Fats 0.2g 10.8g 16%
Vitamin B3 0.4mg 2.64mg 14%
Vitamin E 1.89mg 13%
Saturated fat 0.03g 2.539g 11%
Iron 1.8mg 2.7mg 11%
Calories 19kcal 192kcal 9%
Sodium 213mg 9mg 9%
Vitamin B6 0.099mg 0.215mg 9%
Monounsaturated fat 0.04g 3.205g 8%
Zinc 0.36mg 1.14mg 7%
Fiber 1.6g 6%
Calcium 51mg 111mg 6%
Folate 14µg 24µg 3%
Choline 18mg 3%
Vitamin B12 0µg 0.08µg 3%
Vitamin B1 0.04mg 0.078mg 3%
Vitamin B5 0.172mg 0.278mg 2%
Selenium 0.9µg 0µg 2%
Potassium 379mg 412mg 1%
Carbs 3.74g 7.64g 1%
Net carbs 2.14g 7.64g N/A
Magnesium 81mg 81mg 0%
Sugar 1.1g N/A
Tryptophan 0.017mg 0.194mg 0%
Threonine 0.083mg 0.796mg 0%
Isoleucine 0.147mg 0.88mg 0%
Leucine 0.13mg 1.43mg 0%
Lysine 0.099mg 0.908mg 0%
Methionine 0.019mg 0.175mg 0%
Phenylalanine 0.11mg 0.893mg 0%
Valine 0.11mg 0.92mg 0%
Histidine 0.036mg 0.466mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Tempeh
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
185%
Chard raw
19%
Tempeh
Minerals Daily Need Coverage Score
34%
Chard raw
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 204mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 17)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $0.4)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 2.509g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.