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Mandarin orange vs. Tempeh — In-Depth Nutrition Comparison

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Important differences between mandarin oranges and tempeh

  • Mandarin oranges have more vitamin C and vitamin A; however, tempeh has more copper, manganese, phosphorus, iron, vitamin B2, magnesium, and vitamin B3.
  • Tempeh's daily need coverage for copper is 58% more.
  • Mandarin oranges are lower in saturated fat.
  • Mandarin oranges have a higher glycemic index than tempeh.

The food varieties used in the comparison are Tangerines, (mandarin oranges), raw and Tempeh.

Infographic

Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
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 less SodiumSodium -77.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +148.2%
Contains more IronIron +1700%
Contains more CopperCopper +1233.3%
Contains more ZincZinc +1528.6%
Contains more PhosphorusPhosphorus +1230%
Contains more ManganeseManganese +3233.3%

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Tempeh
7
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 CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +34.5%
Contains more Vitamin B2Vitamin B2 +894.4%
Contains more Vitamin B3Vitamin B3 +602.1%
Contains more Vitamin B5Vitamin B5 +28.7%
Contains more Vitamin B6Vitamin B6 +175.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
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 CarbsCarbs +74.6%
Contains more WaterWater +42.8%
Contains more ProteinProtein +2404.9%
Contains more FatsFats +3383.9%
Contains more OtherOther +337.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 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 -98.5%
Contains more Mono. FatMonounsaturated fat +5241.7%
Contains more Poly. FatPolyunsaturated fat +6515.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mandarin orange Tempeh DV% diff.
Copper 0.042mg 0.56mg 58%
Manganese 0.039mg 1.3mg 55%
Protein 0.81g 20.29g 39%
Phosphorus 20mg 266mg 35%
Iron 0.15mg 2.7mg 32%
Vitamin C 26.7mg 0mg 30%
Polyunsaturated fat 0.065g 4.3g 28%
Vitamin B2 0.036mg 0.358mg 25%
Fats 0.31g 10.8g 16%
Magnesium 12mg 81mg 16%
Vitamin B3 0.376mg 2.64mg 14%
Vitamin B6 0.078mg 0.215mg 11%
Saturated fat 0.039g 2.539g 11%
Zinc 0.07mg 1.14mg 10%
Monounsaturated fat 0.06g 3.205g 8%
Fiber 1.8g 7%
Potassium 166mg 412mg 7%
Calcium 37mg 111mg 7%
Calories 53kcal 192kcal 7%
Vitamin A 34µg 0µg 4%
Vitamin B12 0µg 0.08µg 3%
Fructose 2.4g 3%
Vitamin B1 0.058mg 0.078mg 2%
Folate 16µg 24µg 2%
Choline 10.2mg 2%
Carbs 13.34g 7.64g 2%
Vitamin B5 0.216mg 0.278mg 1%
Vitamin E 0.2mg 1%
Net carbs 11.54g 7.64g N/A
Sugar 10.58g N/A
Sodium 2mg 9mg 0%
Selenium 0.1µg 0µg 0%
Tryptophan 0.002mg 0.194mg 0%
Threonine 0.016mg 0.796mg 0%
Isoleucine 0.017mg 0.88mg 0%
Leucine 0.028mg 1.43mg 0%
Lysine 0.032mg 0.908mg 0%
Methionine 0.002mg 0.175mg 0%
Phenylalanine 0.018mg 0.893mg 0%
Valine 0.021mg 0.92mg 0%
Histidine 0.011mg 0.466mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mandarin orange 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
14%
Mandarin orange
19%
Tempeh
Minerals Daily Need Coverage Score
7%
Mandarin orange
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 10.58g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 32)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $0.4)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Mandarin orange
Mandarin orange is lower in Saturated fat (difference - 2.5g)
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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.