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  6. Dried fruit vs. Tempeh

Dried fruit vs. Tempeh — In-Depth Nutrition Comparison

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What are the main differences between Dried fruit and Tempeh?

  • Dried fruit is richer in Potassium, and Vitamin A RAE, yet Tempeh is richer in Manganese, Phosphorus, Copper, Vitamin B2, Magnesium, Zinc, and Calcium.
  • Tempeh's daily need coverage for Manganese is 46% higher.
  • Dried fruit contains less Saturated Fat.

We used Apricots, dried, sulfured, uncooked and Tempeh types in this comparison.

Infographic

Dried fruit 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.
Dried fruit
Dried fruit
2
:
8
Tempeh
Tempeh
Contains more Potassium +182%
Contains more Selenium +∞%
Contains more Calcium +101.8%
Contains more Magnesium +153.1%
Contains more Phosphorus +274.6%
Contains more Zinc +192.3%
Contains more Copper +63.3%
Contains more Manganese +453.2%
Equal in Iron - 2.7
Equal in Sodium - 9
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Potassium +182%
Contains more Selenium +∞%
Contains more Calcium +101.8%
Contains more Magnesium +153.1%
Contains more Phosphorus +274.6%
Contains more Zinc +192.3%
Contains more Copper +63.3%
Contains more Manganese +453.2%
Equal in Iron - 2.7
Equal in Sodium - 9

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.
Dried fruit
Dried fruit
5
:
6
Tempeh
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +85.6%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +383.8%
Contains more Vitamin B6 +50.3%
Contains more Folate +140%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 2.64
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
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 B5 +85.6%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +383.8%
Contains more Vitamin B6 +50.3%
Contains more Folate +140%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 2.64

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
2
:
3
Tempeh
Tempeh
Contains more Carbs +719.9%
Contains more Other +58.6%
Contains more Protein +498.5%
Contains more Fats +2017.6%
Contains more Water +93.1%
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 Carbs +719.9%
Contains more Other +58.6%
Contains more Protein +498.5%
Contains more Fats +2017.6%
Contains more Water +93.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
2
Tempeh
Tempeh
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +4231.1%
Contains more Polyunsaturated fat +5710.8%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +4231.1%
Contains more Polyunsaturated fat +5710.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit 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 Dried fruit Tempeh Opinion
Net carbs 55.34g 7.64g Dried fruit
Protein 3.39g 20.29g Tempeh
Fats 0.51g 10.8g Tempeh
Carbs 62.64g 7.64g Dried fruit
Calories 241kcal 192kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Tempeh
Fiber 7.3g Dried fruit
Calcium 55mg 111mg Tempeh
Iron 2.66mg 2.7mg Tempeh
Magnesium 32mg 81mg Tempeh
Phosphorus 71mg 266mg Tempeh
Potassium 1162mg 412mg Dried fruit
Sodium 10mg 9mg Tempeh
Zinc 0.39mg 1.14mg Tempeh
Copper 0.343mg 0.56mg Tempeh
Manganese 0.235mg 1.3mg Tempeh
Selenium 2.2µg 0µg Dried fruit
Vitamin A 3604IU 0IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 1mg 0mg Dried fruit
Vitamin B1 0.015mg 0.078mg Tempeh
Vitamin B2 0.074mg 0.358mg Tempeh
Vitamin B3 2.589mg 2.64mg Tempeh
Vitamin B5 0.516mg 0.278mg Dried fruit
Vitamin B6 0.143mg 0.215mg Tempeh
Folate 10µg 24µg Tempeh
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K 3.1µg Dried fruit
Tryptophan 0.016mg 0.194mg Tempeh
Threonine 0.073mg 0.796mg Tempeh
Isoleucine 0.063mg 0.88mg Tempeh
Leucine 0.105mg 1.43mg Tempeh
Lysine 0.083mg 0.908mg Tempeh
Methionine 0.015mg 0.175mg Tempeh
Phenylalanine 0.062mg 0.893mg Tempeh
Valine 0.078mg 0.92mg Tempeh
Histidine 0.047mg 0.466mg Tempeh
Saturated Fat 0.017g 2.539g Dried fruit
Monounsaturated Fat 0.074g 3.205g Tempeh
Polyunsaturated fat 0.074g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
38%
Dried fruit
20%
Tempeh
Minerals Daily Need Coverage Score
44%
Dried fruit
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 16)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 2.522g)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.