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Fennel vs. Tempeh — In-Depth Nutrition Comparison

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Differences between fennel and tempeh

  • Fennel has more vitamin A and vitamin C, while tempeh has more copper, manganese, phosphorus, vitamin B2, iron, magnesium, vitamin B6, and vitamin B3.
  • Tempeh's daily need coverage for copper is 55% higher.
  • Tempeh has a lower glycemic index. The glycemic index of tempeh is 15, while the glycemic index of fennel is 45.

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

Infographic

Fennel 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.
Fennel
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 15% 37% 27% 22% 5.5% 21% 6.8% 25% 3.8%
Tempeh
8
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +376.5%
Contains more CalciumCalcium +126.5%
Contains more IronIron +269.9%
Contains more CopperCopper +748.5%
Contains more ZincZinc +470%
Contains more PhosphorusPhosphorus +432%
Contains less SodiumSodium -82.7%
Contains more ManganeseManganese +580.6%
~equal in Potassium ~412mg

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.
Fennel
6
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 40% 16% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Tempeh
6
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 KVitamin K +∞%
Contains more FolateFolate +12.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +1018.8%
Contains more Vitamin B3Vitamin B3 +312.5%
Contains more Vitamin B5Vitamin B5 +19.8%
Contains more Vitamin B6Vitamin B6 +357.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
1
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Tempeh
4
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 WaterWater +51.2%
Contains more ProteinProtein +1536.3%
Contains more FatsFats +5300%
Contains more OtherOther +54.3%
~equal in Carbs ~7.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fennel
1
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 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 -96.5%
Contains more Mono. FatMonounsaturated fat +4613.2%
Contains more Poly. FatPolyunsaturated fat +2444.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fennel 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 Fennel Tempeh DV% diff.
Copper 0.066mg 0.56mg 55%
Vitamin K 62.8µg 52%
Manganese 0.191mg 1.3mg 48%
Protein 1.24g 20.29g 38%
Phosphorus 50mg 266mg 31%
Polyunsaturated fat 0.169g 4.3g 28%
Vitamin B2 0.032mg 0.358mg 25%
Iron 0.73mg 2.7mg 25%
Fats 0.2g 10.8g 16%
Magnesium 17mg 81mg 15%
Vitamin B6 0.047mg 0.215mg 13%
Vitamin C 12mg 0mg 13%
Vitamin B3 0.64mg 2.64mg 13%
Fiber 3.1g 12%
Saturated fat 0.09g 2.539g 11%
Zinc 0.2mg 1.14mg 9%
Monounsaturated fat 0.068g 3.205g 8%
Calories 31kcal 192kcal 8%
Vitamin B1 0.01mg 0.078mg 6%
Calcium 49mg 111mg 6%
Vitamin A 48µg 0µg 5%
Vitamin E 0.58mg 4%
Vitamin B12 0µg 0.08µg 3%
Sodium 52mg 9mg 2%
Choline 13.2mg 2%
Selenium 0.7µg 0µg 1%
Vitamin B5 0.232mg 0.278mg 1%
Folate 27µg 24µg 1%
Net carbs 4.2g 7.64g N/A
Carbs 7.3g 7.64g 0%
Potassium 414mg 412mg 0%
Sugar 3.93g N/A
Tryptophan 0.194mg 0%
Threonine 0.796mg 0%
Isoleucine 0.88mg 0%
Leucine 1.43mg 0%
Lysine 0.908mg 0%
Methionine 0.175mg 0%
Phenylalanine 0.893mg 0%
Valine 0.92mg 0%
Histidine 0.466mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel 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
23%
Fennel
19%
Tempeh
Minerals Daily Need Coverage Score
18%
Fennel
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 3.93g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 43mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 30)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $0.2)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 2.449g)
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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.