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  6. Gefilte fish vs. Tempeh

Gefilte fish vs. Tempeh — In-Depth Nutrition Comparison

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The main differences between gefilte fish and tempeh

  • Gefilte fish has more vitamin B12 and selenium; however, tempeh has more manganese, copper, phosphorus, vitamin B2, magnesium, and vitamin B6.
  • Daily need coverage for manganese for tempeh is 53% higher.
  • Tempeh is lower in sodium.
  • Tempeh has a higher glycemic index than gefilte fish.

Food types used in this article are Fish, gefiltefish, commercial, sweet recipe and Tempeh.

Infographic

Gefilte fish 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 6.4% 6.9% 8% 93% 65% 22% 31% 68% 9.5% 57%
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +382.6%
Contains more PotassiumPotassium +352.7%
Contains more CopperCopper +187.2%
Contains more ZincZinc +39%
Contains more PhosphorusPhosphorus +264.4%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +1680.8%
~equal in Iron ~2.7mg

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 2.7% 9% 0% 0% 16% 14% 19% 12% 18% 105% 0% 2.3% 0%
Tempeh
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 B12Vitamin B12 +950%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +506.8%
Contains more Vitamin B3Vitamin B3 +164%
Contains more Vitamin B5Vitamin B5 +39%
Contains more Vitamin B6Vitamin B6 +168.8%
Contains more FolateFolate +700%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Gefilte fish Tempeh DV% diff.
Manganese 0.073mg 1.3mg 53%
Copper 0.195mg 0.56mg 41%
Vitamin B12 0.84µg 0.08µg 32%
Phosphorus 73mg 266mg 28%
Polyunsaturated fat 0.285g 4.3g 27%
Vitamin B2 0.059mg 0.358mg 23%
Protein 9.07g 20.29g 22%
Sodium 524mg 9mg 22%
Selenium 10.5µg 0µg 19%
Magnesium 9mg 81mg 17%
Fats 1.73g 10.8g 14%
Vitamin B6 0.08mg 0.215mg 10%
Vitamin B3 1mg 2.64mg 10%
Cholesterol 30mg 0mg 10%
Saturated fat 0.412g 2.539g 10%
Calcium 23mg 111mg 9%
Potassium 91mg 412mg 9%
Monounsaturated fat 0.824g 3.205g 6%
Folate 3µg 24µg 5%
Calories 84kcal 192kcal 5%
Vitamin A 27µg 0µg 3%
Zinc 0.82mg 1.14mg 3%
Iron 2.48mg 2.7mg 3%
Vitamin B5 0.2mg 0.278mg 2%
Vitamin B1 0.065mg 0.078mg 1%
Vitamin C 0.8mg 0mg 1%
Carbs 7.41g 7.64g 0%
Net carbs 7.41g 7.64g N/A
Tryptophan 0.086mg 0.194mg 0%
Threonine 0.488mg 0.796mg 0%
Isoleucine 0.486mg 0.88mg 0%
Leucine 0.81mg 1.43mg 0%
Lysine 0.842mg 0.908mg 0%
Methionine 0.255mg 0.175mg 0%
Phenylalanine 0.493mg 0.893mg 0%
Valine 0.548mg 0.92mg 0%
Histidine 0.261mg 0.466mg 0%
Omega-3 - EPA 0.075g N/A
Omega-3 - DHA 0.045g N/A
Omega-3 - DPA 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 2% 7% 80%
Protein: 9.07 g
Fats: 1.73 g
Carbs: 7.41 g
Water: 80.35 g
Other: 1.44 g
Tempeh
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 +34.7%
Contains more ProteinProtein +123.7%
Contains more FatsFats +524.3%
Contains more OtherOther +12.5%
~equal in Carbs ~7.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 54% 19%
Saturated fat: Sat. Fat 0.412 g
Monounsaturated fat: Mono. Fat 0.824 g
Polyunsaturated fat: Poly. Fat 0.285 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 -83.8%
Contains more Mono. FatMonounsaturated fat +289%
Contains more Poly. FatPolyunsaturated fat +1408.8%

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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. Gefilte fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171961/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.