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  6. Marrow-stem Kale vs. Tempeh

Marrow-stem Kale vs. Tempeh — In-Depth Nutrition Comparison

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A recap on differences between marrow-stem Kale and tempeh

  • Marrow-stem Kale has more vitamin A, vitamin C, and folate; however, tempeh is higher in copper, phosphorus, manganese, iron, vitamin B2, and magnesium.
  • Marrow-stem Kale covers your daily vitamin A needs 100% more than tempeh.
  • Marrow-stem Kale has less saturated fat.
  • The glycemic index of marrow-stem Kale is higher.

Food varieties used in this article are Collards, raw and Tempeh.

Infographic

Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
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 CalciumCalcium +109%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +93.4%
Contains more IronIron +474.5%
Contains more CopperCopper +1117.4%
Contains more ZincZinc +442.9%
Contains more PhosphorusPhosphorus +964%
Contains less SodiumSodium -47.1%
Contains more ManganeseManganese +97.6%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Tempeh
Tempeh
5
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 KVitamin K +∞%
Contains more FolateFolate +437.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +44.4%
Contains more Vitamin B2Vitamin B2 +175.4%
Contains more Vitamin B3Vitamin B3 +255.8%
Contains more Vitamin B6Vitamin B6 +30.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.278mg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Tempeh DV% diff.
Vitamin K 437.1µg 364%
Copper 0.046mg 0.56mg 57%
Vitamin C 35.3mg 0mg 39%
Protein 3.02g 20.29g 35%
Phosphorus 25mg 266mg 34%
Manganese 0.658mg 1.3mg 28%
Vitamin A 251µg 0µg 28%
Iron 0.47mg 2.7mg 28%
Polyunsaturated fat 0.201g 4.3g 27%
Folate 129µg 24µg 26%
Vitamin B2 0.13mg 0.358mg 18%
Fiber 4g 16%
Fats 0.61g 10.8g 16%
Vitamin E 2.26mg 15%
Magnesium 27mg 81mg 13%
Vitamin B3 0.742mg 2.64mg 12%
Calcium 232mg 111mg 12%
Saturated fat 0.055g 2.539g 11%
Calories 32kcal 192kcal 8%
Zinc 0.21mg 1.14mg 8%
Monounsaturated fat 0.03g 3.205g 8%
Potassium 213mg 412mg 6%
Choline 23.2mg 4%
Vitamin B6 0.165mg 0.215mg 4%
Vitamin B12 0µg 0.08µg 3%
Vitamin B1 0.054mg 0.078mg 2%
Selenium 1.3µg 0µg 2%
Carbs 5.42g 7.64g 1%
Net carbs 1.42g 7.64g N/A
Sugar 0.46g N/A
Sodium 17mg 9mg 0%
Vitamin B5 0.267mg 0.278mg 0%
Tryptophan 0.031mg 0.194mg 0%
Threonine 0.086mg 0.796mg 0%
Isoleucine 0.1mg 0.88mg 0%
Leucine 0.151mg 1.43mg 0%
Lysine 0.117mg 0.908mg 0%
Methionine 0.033mg 0.175mg 0%
Phenylalanine 0.087mg 0.893mg 0%
Valine 0.12mg 0.92mg 0%
Histidine 0.047mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 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 +50.2%
Contains more ProteinProtein +571.9%
Contains more FatsFats +1670.5%
Contains more CarbsCarbs +41%
Contains more OtherOther +21.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 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 -97.8%
Contains more Mono. FatMonounsaturated fat +10583.3%
Contains more Poly. FatPolyunsaturated fat +2039.3%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.