Mackerel vs. Tempeh — In-Depth Nutrition Comparison
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The main differences between mackerel and tempeh
- Mackerel has more vitamin B12, vitamin D, selenium, and vitamin B6; however, tempeh has more copper, iron, and vitamin B2.
- Daily need coverage for vitamin B12 for mackerel is 497% higher.
- Tempeh is lower in cholesterol.
- Tempeh has a higher glycemic index than mackerel.
Food types used in this article are Fish, mackerel, salted and Tempeh.
Infographic
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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.
| Contains more PotassiumPotassium | +26.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +35% |
| Contains more CalciumCalcium | +68.2% |
| Contains more IronIron | +92.9% |
| Contains more CopperCopper | +460% |
| Contains less SodiumSodium | -99.8% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +25% |
| Contains more Vitamin B6Vitamin B6 | +90.7% |
| Contains more Vitamin B12Vitamin B12 | +14900% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +290% |
| Contains more Vitamin B2Vitamin B2 | +88.4% |
| Contains more FolateFolate | +60% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 12µg | 0.08µg | 497% |
| Sodium | 4450mg | 9mg | 193% |
| Selenium | 73.4µg | 0µg | 133% |
| Vitamin D | 25.2µg | 0µg | 126% |
| Vitamin D | 1006IU | 0IU | 126% |
| Manganese | 1.3mg | 57% | |
| Copper | 0.1mg | 0.56mg | 51% |
| Cholesterol | 95mg | 0mg | 32% |
| Fats | 25.1g | 10.8g | 22% |
| Saturated fat | 7.148g | 2.539g | 21% |
| Choline | 101.6mg | 18% | |
| Vitamin E | 2.38mg | 16% | |
| Iron | 1.4mg | 2.7mg | 16% |
| Vitamin B6 | 0.41mg | 0.215mg | 15% |
| Vitamin B2 | 0.19mg | 0.358mg | 13% |
| Monounsaturated fat | 8.32g | 3.205g | 13% |
| Polyunsaturated fat | 6.21g | 4.3g | 13% |
| Vitamin K | 7.8µg | 7% | |
| Calories | 305kcal | 192kcal | 6% |
| Vitamin B5 | 0.278mg | 6% | |
| Vitamin A | 47µg | 0µg | 5% |
| Vitamin B1 | 0.02mg | 0.078mg | 5% |
| Calcium | 66mg | 111mg | 5% |
| Magnesium | 60mg | 81mg | 5% |
| Vitamin B3 | 3.3mg | 2.64mg | 4% |
| Protein | 18.5g | 20.29g | 4% |
| Potassium | 520mg | 412mg | 3% |
| Carbs | 0g | 7.64g | 3% |
| Phosphorus | 254mg | 266mg | 2% |
| Folate | 15µg | 24µg | 2% |
| Net carbs | 0g | 7.64g | N/A |
| Zinc | 1.1mg | 1.14mg | 0% |
| 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% | |
| Omega-3 - EPA | 1.619g | N/A | |
| Omega-3 - DHA | 2.965g | N/A | |
| Omega-3 - DPA | 0.391g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +132.4% |
| Contains more OtherOther | +727.2% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +38.7% |
~equal in
Protein
~20.29g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +159.6% |
| Contains more Poly. FatPolyunsaturated fat | +44.4% |
| Contains less Sat. FatSaturated fat | -64.5% |