Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Prunes vs. Tempeh — In-Depth Nutrition Comparison

Compare

A recap on differences between prunes and tempeh

  • Prunes have more vitamin A and potassium; however, tempeh is higher in manganese, copper, phosphorus, iron, vitamin B2, magnesium, and calcium.
  • Tempeh covers your daily manganese needs 44% more than prunes.
  • Prunes have less saturated fat.
  • The glycemic index of prunes is higher.

Food varieties used in this article are Plums, dried (prunes), uncooked and Tempeh.

Infographic

Prunes 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.
Prunes
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
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 PotassiumPotassium +77.7%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +97.6%
Contains more CalciumCalcium +158.1%
Contains more IronIron +190.3%
Contains more CopperCopper +99.3%
Contains more ZincZinc +159.1%
Contains more PhosphorusPhosphorus +285.5%
Contains more ManganeseManganese +334.8%

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.
Prunes
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
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 B5Vitamin B5 +51.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +52.9%
Contains more Vitamin B2Vitamin B2 +92.5%
Contains more Vitamin B3Vitamin B3 +40.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.215mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 +736.1%
Contains more OtherOther +63%
Contains more ProteinProtein +830.7%
Contains more FatsFats +2742.1%
Contains more WaterWater +92.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 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 -96.5%
Contains more Mono. FatMonounsaturated fat +5947.2%
Contains more Poly. FatPolyunsaturated fat +6835.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes 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 Prunes Tempeh DV% diff.
Vitamin K 59.5µg 50%
Manganese 0.299mg 1.3mg 44%
Protein 2.18g 20.29g 36%
Copper 0.281mg 0.56mg 31%
Polyunsaturated fat 0.062g 4.3g 28%
Phosphorus 69mg 266mg 28%
Fiber 7.1g 28%
Iron 0.93mg 2.7mg 22%
Carbs 63.88g 7.64g 19%
Fructose 12.45g 16%
Fats 0.38g 10.8g 16%
Vitamin B2 0.186mg 0.358mg 13%
Saturated fat 0.088g 2.539g 11%
Magnesium 41mg 81mg 10%
Potassium 732mg 412mg 9%
Monounsaturated fat 0.053g 3.205g 8%
Calcium 43mg 111mg 7%
Zinc 0.44mg 1.14mg 6%
Folate 4µg 24µg 5%
Vitamin B3 1.882mg 2.64mg 5%
Vitamin A 39µg 0µg 4%
Vitamin B12 0µg 0.08µg 3%
Vitamin E 0.43mg 3%
Vitamin B5 0.422mg 0.278mg 3%
Choline 10.1mg 2%
Calories 240kcal 192kcal 2%
Vitamin B1 0.051mg 0.078mg 2%
Starch 5.11g 2%
Vitamin C 0.6mg 0mg 1%
Selenium 0.3µg 0µg 1%
Vitamin B6 0.205mg 0.215mg 1%
Net carbs 56.78g 7.64g N/A
Sugar 38.13g N/A
Sodium 2mg 9mg 0%
Tryptophan 0.025mg 0.194mg 0%
Threonine 0.049mg 0.796mg 0%
Isoleucine 0.041mg 0.88mg 0%
Leucine 0.066mg 1.43mg 0%
Lysine 0.05mg 0.908mg 0%
Methionine 0.016mg 0.175mg 0%
Phenylalanine 0.052mg 0.893mg 0%
Valine 0.056mg 0.92mg 0%
Histidine 0.027mg 0.466mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Tempeh
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
26%
Prunes
19%
Tempeh
Minerals Daily Need Coverage Score
32%
Prunes
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 38.13g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 14)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 2.451g)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.