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  6. Brazil nut vs. Tempeh

Brazil nut vs. Tempeh — In-Depth Nutrition Comparison

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Important differences between brazil nut and tempeh

  • Brazil nut has more selenium, copper, magnesium, phosphorus, vitamin B1, and zinc; however, tempeh has more vitamin B2, vitamin B3, and vitamin B6.
  • Brazil nut's daily need coverage for selenium is 3485% more.
  • Brazil nut has 8 times more vitamin B1 than tempeh. Brazil nut has 0.617mg of vitamin B1, while tempeh has 0.078mg.
  • Tempeh is lower in saturated fat.

The food varieties used in the comparison are Nuts, brazilnuts, dried, unblanched and Tempeh.

Infographic

Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Tempeh
Tempeh
1
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 +364.2%
Contains more CalciumCalcium +44.1%
Contains more PotassiumPotassium +60%
Contains more CopperCopper +211.3%
Contains more ZincZinc +256.1%
Contains more PhosphorusPhosphorus +172.6%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +∞%
Contains more IronIron +11.1%
~equal in Manganese ~1.3mg

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +691%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +922.9%
Contains more Vitamin B3Vitamin B3 +794.9%
Contains more Vitamin B5Vitamin B5 +51.1%
Contains more Vitamin B6Vitamin B6 +112.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Brazil nut Tempeh DV% diff.
Selenium 1917µg 0µg 3485%
Polyunsaturated fat 24.399g 4.3g 134%
Copper 1.743mg 0.56mg 131%
Fats 67.1g 10.8g 87%
Magnesium 376mg 81mg 70%
Phosphorus 725mg 266mg 66%
Saturated fat 16.134g 2.539g 62%
Monounsaturated fat 23.879g 3.205g 52%
Vitamin B1 0.617mg 0.078mg 45%
Vitamin E 5.65mg 38%
Fiber 7.5g 30%
Zinc 4.06mg 1.14mg 27%
Vitamin B2 0.035mg 0.358mg 25%
Calories 659kcal 192kcal 23%
Vitamin B3 0.295mg 2.64mg 15%
Protein 14.32g 20.29g 12%
Vitamin B6 0.101mg 0.215mg 9%
Potassium 659mg 412mg 7%
Calcium 160mg 111mg 5%
Choline 28.8mg 5%
Iron 2.43mg 2.7mg 3%
Manganese 1.223mg 1.3mg 3%
Vitamin B12 0µg 0.08µg 3%
Vitamin B5 0.184mg 0.278mg 2%
Carbs 11.74g 7.64g 1%
Vitamin C 0.7mg 0mg 1%
Folate 22µg 24µg 1%
Net carbs 4.24g 7.64g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Sodium 3mg 9mg 0%
Tryptophan 0.135mg 0.194mg 0%
Threonine 0.365mg 0.796mg 0%
Isoleucine 0.518mg 0.88mg 0%
Leucine 1.19mg 1.43mg 0%
Lysine 0.49mg 0.908mg 0%
Methionine 1.124mg 0.175mg 0%
Phenylalanine 0.639mg 0.893mg 0%
Valine 0.76mg 0.92mg 0%
Histidine 0.409mg 0.466mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Tempeh
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 FatsFats +521.3%
Contains more CarbsCarbs +53.7%
Contains more OtherOther +111.1%
Contains more ProteinProtein +41.7%
Contains more WaterWater +1644.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Tempeh
Tempeh
1
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 more Mono. FatMonounsaturated fat +645.1%
Contains more Poly. FatPolyunsaturated fat +467.4%
Contains less Sat. FatSaturated fat -84.3%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.