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Plantain raw vs. Tempeh — In-Depth Nutrition Comparison

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Differences between plantain raw and tempeh

  • Plantain raw has more vitamin A and vitamin C, while tempeh has more copper, phosphorus, iron, vitamin B2, vitamin B3, calcium, and magnesium.
  • Tempeh's daily need coverage for copper is 53% higher.
  • The amount of saturated fat in plantain raw is lower.
  • Tempeh has a lower glycemic index. The glycemic index of tempeh is 15, while the glycemic index of plantain raw is 37.

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

Infographic

Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 PotassiumPotassium +21.1%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +118.9%
Contains more CalciumCalcium +3600%
Contains more IronIron +350%
Contains more CopperCopper +591.4%
Contains more ZincZinc +714.3%
Contains more PhosphorusPhosphorus +682.4%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Tempeh
4
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 B6Vitamin B6 +39.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +563%
Contains more Vitamin B3Vitamin B3 +284.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.278mg
~equal in Folate ~24µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Tempeh
3
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 CarbsCarbs +317.4%
Contains more ProteinProtein +1460.8%
Contains more FatsFats +2818.9%
Contains more OtherOther +39.7%
~equal in Water ~59.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 -94.4%
Contains more Mono. FatMonounsaturated fat +9915.6%
Contains more Poly. FatPolyunsaturated fat +6131.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain raw Tempeh DV% diff.
Manganese 1.3mg 57%
Copper 0.081mg 0.56mg 53%
Protein 1.3g 20.29g 38%
Phosphorus 34mg 266mg 33%
Polyunsaturated fat 0.069g 4.3g 28%
Iron 0.6mg 2.7mg 26%
Vitamin B2 0.054mg 0.358mg 23%
Vitamin C 18.4mg 0mg 20%
Fats 0.37g 10.8g 16%
Vitamin B3 0.686mg 2.64mg 12%
Calcium 3mg 111mg 11%
Saturated fat 0.143g 2.539g 11%
Magnesium 37mg 81mg 10%
Fiber 2.3g 9%
Zinc 0.14mg 1.14mg 9%
Carbs 31.89g 7.64g 8%
Monounsaturated fat 0.032g 3.205g 8%
Vitamin B6 0.299mg 0.215mg 6%
Vitamin A 56µg 0µg 6%
Calories 122kcal 192kcal 4%
Selenium 1.5µg 0µg 3%
Potassium 499mg 412mg 3%
Vitamin B12 0µg 0.08µg 3%
Choline 13.5mg 2%
Vitamin B1 0.052mg 0.078mg 2%
Vitamin K 0.7µg 1%
Folate 22µg 24µg 1%
Vitamin E 0.14mg 1%
Net carbs 29.59g 7.64g N/A
Sugar 15g N/A
Sodium 4mg 9mg 0%
Vitamin B5 0.26mg 0.278mg 0%
Tryptophan 0.015mg 0.194mg 0%
Threonine 0.034mg 0.796mg 0%
Isoleucine 0.036mg 0.88mg 0%
Leucine 0.059mg 1.43mg 0%
Lysine 0.06mg 0.908mg 0%
Methionine 0.017mg 0.175mg 0%
Phenylalanine 0.044mg 0.893mg 0%
Valine 0.046mg 0.92mg 0%
Histidine 0.064mg 0.466mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain 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
18%
Plantain raw
19%
Tempeh
Minerals Daily Need Coverage Score
15%
Plantain raw
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 15g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 2.396g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.