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Mustard Greens Raw vs. Tempeh — In-Depth Nutrition Comparison

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The main differences between mustard Greens Raw and tempeh

  • Mustard Greens Raw have more vitamin C and vitamin A; however, tempeh has more copper, phosphorus, vitamin B2, iron, magnesium, vitamin B3, and zinc.
  • Daily need coverage for vitamin C for mustard Greens Raw is 78% higher.
  • Mustard Greens Raw are lower in saturated fat.
  • Mustard Greens Raw have a higher glycemic index than tempeh.

Food types used in this article are Mustard greens, raw and Tempeh.

Infographic

Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Tempeh
7
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 +153.1%
Contains more IronIron +64.6%
Contains more CopperCopper +239.4%
Contains more ZincZinc +356%
Contains more PhosphorusPhosphorus +358.6%
Contains less SodiumSodium -55%
~equal in Calcium ~111mg
~equal in Potassium ~412mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +225.5%
Contains more Vitamin B3Vitamin B3 +230%
Contains more Vitamin B5Vitamin B5 +32.4%
Contains more Vitamin B6Vitamin B6 +19.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Tempeh DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 70mg 0mg 78%
Manganese 1.3mg 57%
Copper 0.165mg 0.56mg 44%
Protein 2.86g 20.29g 35%
Phosphorus 58mg 266mg 30%
Polyunsaturated fat 0.038g 4.3g 28%
Vitamin B2 0.11mg 0.358mg 19%
Vitamin A 151µg 0µg 17%
Fats 0.42g 10.8g 16%
Iron 1.64mg 2.7mg 13%
Fiber 3.2g 13%
Vitamin E 2.01mg 13%
Magnesium 32mg 81mg 12%
Vitamin B3 0.8mg 2.64mg 12%
Saturated fat 0.01g 2.539g 11%
Calories 27kcal 192kcal 8%
Monounsaturated fat 0.092g 3.205g 8%
Zinc 0.25mg 1.14mg 8%
Vitamin B6 0.18mg 0.215mg 3%
Vitamin B12 0µg 0.08µg 3%
Folate 12µg 24µg 3%
Selenium 0.9µg 0µg 2%
Potassium 384mg 412mg 1%
Vitamin B5 0.21mg 0.278mg 1%
Carbs 4.67g 7.64g 1%
Net carbs 1.47g 7.64g N/A
Calcium 115mg 111mg 0%
Sugar 1.32g N/A
Sodium 20mg 9mg 0%
Vitamin B1 0.08mg 0.078mg 0%
Choline 0.5mg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
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 +52.1%
Contains more ProteinProtein +609.4%
Contains more FatsFats +2471.4%
Contains more CarbsCarbs +63.6%
Contains more OtherOther +20%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 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 -99.6%
Contains more Mono. FatMonounsaturated fat +3383.7%
Contains more Poly. FatPolyunsaturated fat +11215.8%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.