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Potato pancake vs. Tempeh — In-Depth Nutrition Comparison

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What are the main differences between potato pancake and tempeh?

  • Potato pancake is richer in vitamin C, vitamin B6, and selenium, yet tempeh is richer in manganese, copper, phosphorus, vitamin B2, and iron.
  • Tempeh's daily need coverage for manganese is 45% higher.

We used Potato pancakes and Tempeh types in this comparison.

Infographic

Potato pancake 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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
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 PotassiumPotassium +51%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +246.9%
Contains more IronIron +61.7%
Contains more CopperCopper +211.1%
Contains more ZincZinc +62.9%
Contains more PhosphorusPhosphorus +107.8%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +400%

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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Tempeh
2
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +102.6%
Contains more Vitamin B5Vitamin B5 +172.3%
Contains more Vitamin B6Vitamin B6 +108.4%
Contains more Vitamin B12Vitamin B12 +262.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +70.8%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +106.9%
Contains more Vitamin B3Vitamin B3 +57.9%

All nutrients comparison - raw data values

Nutrient Potato pancake Tempeh DV% diff.
Manganese 0.26mg 1.3mg 45%
Copper 0.18mg 0.56mg 42%
Sodium 764mg 9mg 33%
Cholesterol 95mg 0mg 32%
Vitamin C 27.6mg 0mg 31%
Protein 6.08g 20.29g 28%
Polyunsaturated fat 7.516g 4.3g 21%
Phosphorus 128mg 266mg 20%
Vitamin B6 0.448mg 0.215mg 18%
Selenium 8.9µg 0µg 16%
Vitamin B2 0.173mg 0.358mg 14%
Choline 74.2mg 13%
Iron 1.67mg 2.7mg 13%
Fiber 3.3g 13%
Magnesium 36mg 81mg 11%
Vitamin B5 0.757mg 0.278mg 10%
Vitamin B12 0.29µg 0.08µg 9%
Starch 20.88g 9%
Calcium 32mg 111mg 8%
Vitamin B1 0.158mg 0.078mg 7%
Carbs 27.81g 7.64g 7%
Potassium 622mg 412mg 6%
Vitamin B3 1.672mg 2.64mg 6%
Fats 14.76g 10.8g 6%
Folate 41µg 24µg 4%
Calories 268kcal 192kcal 4%
Vitamin A 32µg 0µg 4%
Zinc 0.7mg 1.14mg 4%
Vitamin D 0.3µg 0µg 2%
Vitamin K 2.7µg 2%
Vitamin E 0.23mg 2%
Fructose 0.56g 1%
Vitamin D 11IU 0IU 1%
Monounsaturated fat 3.73g 3.205g 1%
Net carbs 24.51g 7.64g N/A
Sugar 1.79g N/A
Saturated fat 2.496g 2.539g 0%
Tryptophan 0.087mg 0.194mg 0%
Threonine 0.24mg 0.796mg 0%
Isoleucine 0.28mg 0.88mg 0%
Leucine 0.442mg 1.43mg 0%
Lysine 0.389mg 0.908mg 0%
Methionine 0.137mg 0.175mg 0%
Phenylalanine 0.3mg 0.893mg 0%
Valine 0.369mg 0.92mg 0%
Histidine 0.141mg 0.466mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
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 +36.7%
Contains more CarbsCarbs +264%
Contains more OtherOther +121%
Contains more ProteinProtein +233.7%
Contains more WaterWater +24.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 g
Tempeh
0
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 +16.4%
Contains more Poly. FatPolyunsaturated fat +74.8%
~equal in Saturated fat ~2.539g

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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. Potato pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.