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  6. Chinook salmon vs. Tempeh

Chinook salmon vs. Tempeh — In-Depth Nutrition Comparison

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The main differences between Chinook salmon and Tempeh

  • Chinook salmon has more Vitamin B12, Selenium, Vitamin B3, Vitamin B6, and Vitamin A RAE, however, Tempeh has more Copper, Manganese, Iron, and Vitamin B2.
  • Daily need coverage for Vitamin B12 from Chinook salmon is 116% higher.
  • Tempeh is lower in Cholesterol.

Food types used in this article are Fish, salmon, chinook, cooked, dry heat and Tempeh.

Infographic

Chinook salmon 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.
Chinook salmon
Chinook salmon
4
:
6
Tempeh
Tempeh
Contains more Magnesium +50.6%
Contains more Phosphorus +39.5%
Contains more Potassium +22.6%
Contains more Selenium +∞%
Contains more Calcium +296.4%
Contains more Iron +196.7%
Contains less Sodium -85%
Contains more Zinc +103.6%
Contains more Copper +956.6%
Contains more Manganese +6742.1%
Chinook salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 35% 88% 159% 45% 8% 16% 18% 3% 256%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Magnesium +50.6%
Contains more Phosphorus +39.5%
Contains more Potassium +22.6%
Contains more Selenium +∞%
Contains more Calcium +296.4%
Contains more Iron +196.7%
Contains less Sodium -85%
Contains more Zinc +103.6%
Contains more Copper +956.6%
Contains more Manganese +6742.1%

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.
Chinook salmon
Chinook salmon
7
:
3
Tempeh
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +280.5%
Contains more Vitamin B5 +211.2%
Contains more Vitamin B6 +114.9%
Contains more Folate +45.8%
Contains more Vitamin B12 +3487.5%
Contains more Vitamin B1 +77.3%
Contains more Vitamin B2 +132.5%
Chinook salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 0% 0% 14% 11% 36% 189% 52% 107% 27% 359% 0%
Tempeh
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +280.5%
Contains more Vitamin B5 +211.2%
Contains more Vitamin B6 +114.9%
Contains more Folate +45.8%
Contains more Vitamin B12 +3487.5%
Contains more Vitamin B1 +77.3%
Contains more Vitamin B2 +132.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinook salmon
Chinook salmon
3
:
2
Tempeh
Tempeh
Contains more Protein +26.8%
Contains more Fats +23.9%
Contains more Carbs +∞%
Equal in Water - 59.65
Equal in Other - 1.62
Chinook salmon
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Tempeh
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 Protein +26.8%
Contains more Fats +23.9%
Contains more Carbs +∞%
Equal in Water - 59.65
Equal in Other - 1.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinook salmon
Chinook salmon
1
:
2
Tempeh
Tempeh
Contains more Monounsaturated Fat +79.2%
Contains less Saturated Fat -21%
Contains more Polyunsaturated fat +61.5%
Chinook salmon
28% 49% 23%
Saturated Fat: 3.214 g
Monounsaturated Fat: 5.742 g
Polyunsaturated fat: 2.662 g
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains more Monounsaturated Fat +79.2%
Contains less Saturated Fat -21%
Contains more Polyunsaturated fat +61.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinook salmon Tempeh Opinion
Net carbs 0g 7.64g Tempeh
Protein 25.72g 20.29g Chinook salmon
Fats 13.38g 10.8g Chinook salmon
Carbs 0g 7.64g Tempeh
Calories 231kcal 192kcal Chinook salmon
Calcium 28mg 111mg Tempeh
Iron 0.91mg 2.7mg Tempeh
Magnesium 122mg 81mg Chinook salmon
Phosphorus 371mg 266mg Chinook salmon
Potassium 505mg 412mg Chinook salmon
Sodium 60mg 9mg Tempeh
Zinc 0.56mg 1.14mg Tempeh
Copper 0.053mg 0.56mg Tempeh
Manganese 0.019mg 1.3mg Tempeh
Selenium 46.8µg 0µg Chinook salmon
Vitamin A 496IU 0IU Chinook salmon
Vitamin A RAE 149µg 0µg Chinook salmon
Vitamin C 4.1mg 0mg Chinook salmon
Vitamin B1 0.044mg 0.078mg Tempeh
Vitamin B2 0.154mg 0.358mg Tempeh
Vitamin B3 10.045mg 2.64mg Chinook salmon
Vitamin B5 0.865mg 0.278mg Chinook salmon
Vitamin B6 0.462mg 0.215mg Chinook salmon
Folate 35µg 24µg Chinook salmon
Vitamin B12 2.87µg 0.08µg Chinook salmon
Tryptophan 0.288mg 0.194mg Chinook salmon
Threonine 1.127mg 0.796mg Chinook salmon
Isoleucine 1.185mg 0.88mg Chinook salmon
Leucine 2.09mg 1.43mg Chinook salmon
Lysine 2.362mg 0.908mg Chinook salmon
Methionine 0.761mg 0.175mg Chinook salmon
Phenylalanine 1.004mg 0.893mg Chinook salmon
Valine 1.325mg 0.92mg Chinook salmon
Histidine 0.757mg 0.466mg Chinook salmon
Cholesterol 85mg 0mg Tempeh
Saturated Fat 3.214g 2.539g Tempeh
Omega-3 - DHA 0.727g Chinook salmon
Omega-3 - EPA 1.01g Chinook salmon
Omega-3 - DPA 0.296g Chinook salmon
Monounsaturated Fat 5.742g 3.205g Chinook salmon
Polyunsaturated fat 2.662g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinook salmon 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
68%
Chinook salmon
20%
Tempeh
Minerals Daily Need Coverage Score
63%
Chinook salmon
73%
Tempeh

Comparison summary

Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 51mg)
Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Tempeh
Tempeh is lower in Saturated Fat (difference - 0.675g)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $15)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Chinook salmon
Chinook salmon is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.