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  6. Plantain raw vs. Tempeh

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
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
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

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%

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
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
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%

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.