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Orange juice vs. Tempeh — In-Depth Nutrition Comparison

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Significant differences between orange juice and tempeh

  • Orange juice has more vitamin C; however, tempeh is richer in copper, manganese, phosphorus, iron, vitamin B2, magnesium, vitamin B3, and vitamin B6.
  • Tempeh covers your daily copper needs 57% more than orange juice.
  • Orange juice contains less saturated fat.
  • Orange juice has a higher glycemic index. The glycemic index of orange juice is 50, while the glycemic index of tempeh is 15.

Specific food types used in this comparison are Orange juice, raw and Tempeh.

Infographic

Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 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 -88.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +636.4%
Contains more CalciumCalcium +909.1%
Contains more PotassiumPotassium +106%
Contains more IronIron +1250%
Contains more CopperCopper +1172.7%
Contains more ZincZinc +2180%
Contains more PhosphorusPhosphorus +1464.7%
Contains more ManganeseManganese +9185.7%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 B1Vitamin B1 +15.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +1093.3%
Contains more Vitamin B3Vitamin B3 +560%
Contains more Vitamin B5Vitamin B5 +46.3%
Contains more Vitamin B6Vitamin B6 +437.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 +36.1%
Contains more WaterWater +48%
Contains more ProteinProtein +2798.6%
Contains more FatsFats +5300%
Contains more OtherOther +305%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 -99.1%
Contains more Mono. FatMonounsaturated fat +8802.8%
Contains more Poly. FatPolyunsaturated fat +10650%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange juice Tempeh DV% diff.
Copper 0.044mg 0.56mg 57%
Vitamin C 50mg 0mg 56%
Manganese 0.014mg 1.3mg 56%
Protein 0.7g 20.29g 39%
Phosphorus 17mg 266mg 36%
Iron 0.2mg 2.7mg 31%
Polyunsaturated fat 0.04g 4.3g 28%
Vitamin B2 0.03mg 0.358mg 25%
Magnesium 11mg 81mg 17%
Fats 0.2g 10.8g 16%
Vitamin B3 0.4mg 2.64mg 14%
Vitamin B6 0.04mg 0.215mg 13%
Saturated fat 0.024g 2.539g 11%
Calcium 11mg 111mg 10%
Zinc 0.05mg 1.14mg 10%
Monounsaturated fat 0.036g 3.205g 8%
Calories 45kcal 192kcal 7%
Potassium 200mg 412mg 6%
Vitamin B12 0µg 0.08µg 3%
Folate 30µg 24µg 2%
Vitamin B5 0.19mg 0.278mg 2%
Choline 6.2mg 1%
Vitamin B1 0.09mg 0.078mg 1%
Vitamin A 10µg 0µg 1%
Fiber 0.2g 1%
Carbs 10.4g 7.64g 1%
Net carbs 10.2g 7.64g N/A
Sugar 8.4g N/A
Sodium 1mg 9mg 0%
Vitamin E 0.04mg 0%
Selenium 0.1µg 0µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.002mg 0.194mg 0%
Threonine 0.008mg 0.796mg 0%
Isoleucine 0.008mg 0.88mg 0%
Leucine 0.013mg 1.43mg 0%
Lysine 0.009mg 0.908mg 0%
Methionine 0.003mg 0.175mg 0%
Phenylalanine 0.009mg 0.893mg 0%
Valine 0.011mg 0.92mg 0%
Histidine 0.003mg 0.466mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice 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
20%
Orange juice
19%
Tempeh
Minerals Daily Need Coverage Score
6%
Orange juice
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 8.4g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 2.515g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.