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  6. Cod vs. Tempeh

Cod vs. Tempeh — In-Depth Nutrition Comparison

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How are Cod and Tempeh different?

  • Cod is higher in Vitamin B5, Selenium, and Vitamin B12, however, Tempeh is richer in Copper, Manganese, Iron, Vitamin B2, and Magnesium.
  • Daily need coverage for Vitamin B5 from Cod is 3054% higher.
  • Tempeh has less Cholesterol.

Fish, cod, Atlantic, raw and Tempeh are the varieties used in this article.

Infographic

Cod 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.
Cod
Cod
2
:
8
Tempeh
Tempeh
Contains more Selenium +∞%
Contains more Calcium +593.8%
Contains more Iron +610.5%
Contains more Magnesium +153.1%
Contains more Phosphorus +31%
Contains less Sodium -83.3%
Contains more Zinc +153.3%
Contains more Copper +1900%
Contains more Manganese +8566.7%
Equal in Potassium - 412
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Selenium +∞%
Contains more Calcium +593.8%
Contains more Iron +610.5%
Contains more Magnesium +153.1%
Contains more Phosphorus +31%
Contains less Sodium -83.3%
Contains more Zinc +153.3%
Contains more Copper +1900%
Contains more Manganese +8566.7%
Equal in Potassium - 412

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.
Cod
Cod
8
:
4
Tempeh
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +54936%
Contains more Vitamin B6 +14%
Contains more Vitamin B12 +1037.5%
Contains more Vitamin B2 +450.8%
Contains more Vitamin B3 +28%
Contains more Folate +242.9%
Equal in Vitamin B1 - 0.078
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
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 D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +54936%
Contains more Vitamin B6 +14%
Contains more Vitamin B12 +1037.5%
Contains more Vitamin B2 +450.8%
Contains more Vitamin B3 +28%
Contains more Folate +242.9%
Equal in Vitamin B1 - 0.078

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
:
4
Tempeh
Tempeh
Contains more Water +36.2%
Contains more Protein +13.9%
Contains more Fats +1511.9%
Contains more Carbs +∞%
Contains more Other +440%
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 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 Water +36.2%
Contains more Protein +13.9%
Contains more Fats +1511.9%
Contains more Carbs +∞%
Contains more Other +440%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Tempeh
Tempeh
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +3309.6%
Contains more Polyunsaturated fat +1761.5%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +3309.6%
Contains more Polyunsaturated fat +1761.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Tempeh Opinion
Net carbs 0g 7.64g Tempeh
Protein 17.81g 20.29g Tempeh
Fats 0.67g 10.8g Tempeh
Carbs 0g 7.64g Tempeh
Calories 82kcal 192kcal Tempeh
Calcium 16mg 111mg Tempeh
Iron 0.38mg 2.7mg Tempeh
Magnesium 32mg 81mg Tempeh
Phosphorus 203mg 266mg Tempeh
Potassium 413mg 412mg Cod
Sodium 54mg 9mg Tempeh
Zinc 0.45mg 1.14mg Tempeh
Copper 0.028mg 0.56mg Tempeh
Manganese 0.015mg 1.3mg Tempeh
Selenium 33.1µg 0µg Cod
Vitamin A 40IU 0IU Cod
Vitamin A RAE 12µg 0µg Cod
Vitamin E 0.64mg Cod
Vitamin D 36IU 0IU Cod
Vitamin D 0.9µg 0µg Cod
Vitamin C 1mg 0mg Cod
Vitamin B1 0.076mg 0.078mg Tempeh
Vitamin B2 0.065mg 0.358mg Tempeh
Vitamin B3 2.063mg 2.64mg Tempeh
Vitamin B5 153mg 0.278mg Cod
Vitamin B6 0.245mg 0.215mg Cod
Folate 7µg 24µg Tempeh
Vitamin B12 0.91µg 0.08µg Cod
Vitamin K 0.1µg Cod
Tryptophan 0.199mg 0.194mg Cod
Threonine 0.781mg 0.796mg Tempeh
Isoleucine 0.821mg 0.88mg Tempeh
Leucine 1.447mg 1.43mg Cod
Lysine 1.635mg 0.908mg Cod
Methionine 0.527mg 0.175mg Cod
Phenylalanine 0.695mg 0.893mg Tempeh
Valine 0.917mg 0.92mg Tempeh
Histidine 0.524mg 0.466mg Cod
Cholesterol 43mg 0mg Tempeh
Saturated Fat 0.131g 2.539g Cod
Omega-3 - DHA 0.12g Cod
Omega-3 - EPA 0.064g Cod
Omega-3 - DPA 0.01g Cod
Monounsaturated Fat 0.094g 3.205g Tempeh
Polyunsaturated fat 0.231g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Tempeh
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
790%
Cod
20%
Tempeh
Minerals Daily Need Coverage Score
38%
Cod
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 45mg)
Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 43mg)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.3)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 2.408g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.