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  6. Salmon raw vs. Tempeh

Salmon raw vs. Tempeh — In-Depth Nutrition Comparison

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Significant differences between salmon raw and tempeh

  • Salmon raw has more vitamin B12, selenium, vitamin B6, vitamin B3, and vitamin B5; however, tempeh is richer in manganese, copper, iron, and magnesium.
  • Salmon raw covers your daily vitamin B12 needs 129% more than tempeh.
  • Tempeh contains less cholesterol.
  • Tempeh has a higher glycemic index. The glycemic index of tempeh is 15, while the glycemic index of salmon raw is 0.

Specific food types used in this comparison are Fish, salmon, Atlantic, wild, raw and Tempeh.

Infographic

Salmon 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Tempeh
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 PotassiumPotassium +18.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +179.3%
Contains more CalciumCalcium +825%
Contains more IronIron +237.5%
Contains more CopperCopper +124%
Contains more ZincZinc +78.1%
Contains more PhosphorusPhosphorus +33%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +8025%

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Tempeh
Tempeh
0
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +189.7%
Contains more Vitamin B3Vitamin B3 +197.7%
Contains more Vitamin B5Vitamin B5 +498.6%
Contains more Vitamin B6Vitamin B6 +280.5%
Contains more Vitamin B12Vitamin B12 +3875%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.358mg
~equal in Vitamin K ~µg
~equal in Folate ~24µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Salmon raw Tempeh DV% diff.
Vitamin B12 3.18µg 0.08µg 129%
Selenium 36.5µg 0µg 66%
Manganese 0.016mg 1.3mg 56%
Vitamin B6 0.818mg 0.215mg 46%
Copper 0.25mg 0.56mg 34%
Vitamin B3 7.86mg 2.64mg 33%
Vitamin B5 1.664mg 0.278mg 28%
Iron 0.8mg 2.7mg 24%
Cholesterol 55mg 0mg 18%
Magnesium 29mg 81mg 12%
Polyunsaturated fat 2.539g 4.3g 12%
Vitamin B1 0.226mg 0.078mg 12%
Calcium 12mg 111mg 10%
Phosphorus 200mg 266mg 9%
Saturated fat 0.981g 2.539g 7%
Fats 6.34g 10.8g 7%
Zinc 0.64mg 1.14mg 5%
Monounsaturated fat 2.103g 3.205g 3%
Calories 142kcal 192kcal 3%
Carbs 0g 7.64g 3%
Vitamin B2 0.38mg 0.358mg 2%
Sodium 44mg 9mg 2%
Potassium 490mg 412mg 2%
Protein 19.84g 20.29g 1%
Vitamin A 12µg 0µg 1%
Net carbs 0g 7.64g N/A
Folate 25µg 24µg 0%
Tryptophan 0.222mg 0.194mg 0%
Threonine 0.87mg 0.796mg 0%
Isoleucine 0.914mg 0.88mg 0%
Leucine 1.613mg 1.43mg 0%
Lysine 1.822mg 0.908mg 0%
Methionine 0.587mg 0.175mg 0%
Phenylalanine 0.775mg 0.893mg 0%
Valine 1.022mg 0.92mg 0%
Histidine 0.584mg 0.466mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 WaterWater +14.8%
Contains more OtherOther +228.4%
Contains more FatsFats +70.3%
Contains more CarbsCarbs +∞%
~equal in Protein ~20.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 -61.4%
Contains more Mono. FatMonounsaturated fat +52.4%
Contains more Poly. FatPolyunsaturated fat +69.4%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.