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Grape leaves vs. Tempeh — In-Depth Nutrition Comparison

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How are grape leaves and tempeh different?

  • Grape leaves are richer in vitamin A, manganese, calcium, folate, vitamin B6, and vitamin C, while tempeh is higher in phosphorus and copper.
  • Grape leaves cover your daily need for vitamin A, 550% more than tempeh.
  • Grape leaves are lower in saturated fat.

Grape leaves, raw and Tempeh types were used in this article.

Infographic

Grape leaves vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Tempeh
4
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 MagnesiumMagnesium +17.3%
Contains more CalciumCalcium +227%
Contains more ManganeseManganese +119.6%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +51.5%
Contains more CopperCopper +34.9%
Contains more ZincZinc +70.1%
Contains more PhosphorusPhosphorus +192.3%
~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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Tempeh
4
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 B6Vitamin B6 +86%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +245.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B3Vitamin B3 +11.8%
Contains more Vitamin B5Vitamin B5 +20.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.358mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Tempeh
2
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 +126.6%
Contains more WaterWater +22.9%
Contains more ProteinProtein +262.3%
Contains more FatsFats +409.4%
~equal in Other ~1.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 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 -86.8%
Contains more Mono. FatMonounsaturated fat +3856.8%
Contains more Poly. FatPolyunsaturated fat +303.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grape leaves Tempeh
Lower in Sugar ok
Lower in price ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Tempeh DV% diff.
Vitamin A 1376µg 0µg 153%
Vitamin K 108.6µg 91%
Manganese 2.855mg 1.3mg 68%
Fiber 11g 44%
Protein 5.6g 20.29g 29%
Phosphorus 91mg 266mg 25%
Calcium 363mg 111mg 25%
Polyunsaturated fat 1.065g 4.3g 22%
Copper 0.415mg 0.56mg 16%
Folate 83µg 24µg 15%
Vitamin B6 0.4mg 0.215mg 14%
Vitamin E 2mg 13%
Fats 2.12g 10.8g 13%
Vitamin C 11.1mg 0mg 12%
Saturated fat 0.336g 2.539g 10%
Monounsaturated fat 0.081g 3.205g 8%
Calories 93kcal 192kcal 5%
Potassium 272mg 412mg 4%
Zinc 0.67mg 1.14mg 4%
Vitamin B12 0µg 0.08µg 3%
Vitamin B1 0.04mg 0.078mg 3%
Magnesium 95mg 81mg 3%
Carbs 17.31g 7.64g 3%
Vitamin B3 2.362mg 2.64mg 2%
Selenium 0.9µg 0µg 2%
Choline 12.8mg 2%
Vitamin B5 0.231mg 0.278mg 1%
Iron 2.63mg 2.7mg 1%
Net carbs 6.31g 7.64g N/A
Sugar 6.3g N/A
Sodium 9mg 9mg 0%
Vitamin B2 0.354mg 0.358mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves 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
86%
Grape leaves
19%
Tempeh
Minerals Daily Need Coverage Score
87%
Grape leaves
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 6.3g)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2.8)
Which food is lower in Saturated fat?
Grape leaves
Grape leaves is lower in Saturated fat (difference - 2.203g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (9 mg)
Which food is richer in minerals?
?
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.
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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.