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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 vitamin A and potassium, yet tempeh is richer in manganese, phosphorus, copper, vitamin B2, magnesium, zinc, and calcium.
  • Dried fruit's daily need coverage for vitamin A is 72% higher.
  • Dried fruit has 3 times more potassium than tempeh. Dried fruit has 1162mg of potassium, while tempeh has 412mg.
  • Dried fruit contains less saturated fat.
  • Tempeh has a lower glycemic index than dried fruit.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Tempeh
6
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 +182%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +153.1%
Contains more CalciumCalcium +101.8%
Contains more CopperCopper +63.3%
Contains more ZincZinc +192.3%
Contains more PhosphorusPhosphorus +274.6%
Contains more ManganeseManganese +453.2%
~equal in Iron ~2.7mg
~equal in Sodium ~9mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Tempeh
5
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 B5Vitamin B5 +85.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +383.8%
Contains more Vitamin B6Vitamin B6 +50.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +140%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.64mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +719.9%
Contains more OtherOther +58.6%
Contains more ProteinProtein +498.5%
Contains more FatsFats +2017.6%
Contains more WaterWater +93.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -99.3%
Contains more Mono. FatMonounsaturated fat +4231.1%
Contains more Poly. FatPolyunsaturated 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 DV% diff.
Manganese 0.235mg 1.3mg 46%
Protein 3.39g 20.29g 34%
Fiber 7.3g 29%
Vitamin E 4.33mg 29%
Polyunsaturated fat 0.074g 4.3g 28%
Phosphorus 71mg 266mg 28%
Copper 0.343mg 0.56mg 24%
Vitamin B2 0.074mg 0.358mg 22%
Potassium 1162mg 412mg 22%
Vitamin A 180µg 0µg 20%
Carbs 62.64g 7.64g 18%
Fructose 12.47g 16%
Fats 0.51g 10.8g 16%
Magnesium 32mg 81mg 12%
Saturated fat 0.017g 2.539g 11%
Monounsaturated fat 0.074g 3.205g 8%
Zinc 0.39mg 1.14mg 7%
Calcium 55mg 111mg 6%
Vitamin B6 0.143mg 0.215mg 6%
Vitamin B5 0.516mg 0.278mg 5%
Vitamin B1 0.015mg 0.078mg 5%
Selenium 2.2µg 0µg 4%
Folate 10µg 24µg 4%
Vitamin B12 0µg 0.08µg 3%
Choline 13.9mg 3%
Vitamin K 3.1µg 3%
Calories 241kcal 192kcal 2%
Iron 2.66mg 2.7mg 1%
Vitamin C 1mg 0mg 1%
Net carbs 55.34g 7.64g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Sodium 10mg 9mg 0%
Vitamin B3 2.589mg 2.64mg 0%
Tryptophan 0.016mg 0.194mg 0%
Threonine 0.073mg 0.796mg 0%
Isoleucine 0.063mg 0.88mg 0%
Leucine 0.105mg 1.43mg 0%
Lysine 0.083mg 0.908mg 0%
Methionine 0.015mg 0.175mg 0%
Phenylalanine 0.062mg 0.893mg 0%
Valine 0.078mg 0.92mg 0%
Histidine 0.047mg 0.466mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Tempeh
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Dried fruit
19%
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.