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Pumpkin seed vs Tempeh - In-Depth Nutrition Comparison

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What are the differences between Pumpkin seed and Tempeh?

  • Pumpkin seed is higher in Zinc, Magnesium, Potassium, Copper, and Iron, yet Tempeh is higher in Manganese, Phosphorus, Vitamin B2, Vitamin B3, and Vitamin B6.
  • Pumpkin seed's daily need coverage for Zinc is 83% more.
  • Pumpkin seed has 3 times more Magnesium than Tempeh. While Pumpkin seed has 262mg of Magnesium, Tempeh has only 81mg.

We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Tempeh types in this article.

Infographic

Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +22.6%
Contains more Magnesium +223.5%
Contains more Potassium +123.1%
Contains more Zinc +803.5%
Contains more Copper +23.2%
Contains more Calcium +101.8%
Contains more Phosphorus +189.1%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Contains more Iron +22.6%
Contains more Magnesium +223.5%
Contains more Potassium +123.1%
Contains more Zinc +803.5%
Contains more Copper +23.2%
Contains more Calcium +101.8%
Contains more Phosphorus +189.1%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +129.4%
Contains more Vitamin B2 +588.5%
Contains more Vitamin B3 +823.1%
Contains more Vitamin B5 +396.4%
Contains more Vitamin B6 +481.1%
Contains more Folate +166.7%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +129.4%
Contains more Vitamin B2 +588.5%
Contains more Vitamin B3 +823.1%
Contains more Vitamin B5 +396.4%
Contains more Vitamin B6 +481.1%
Contains more Folate +166.7%
Contains more Vitamin B12 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Tempeh
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Tempeh Opinion
Net carbs 35.35g 7.64g Pumpkin seed
Protein 18.55g 20.29g Tempeh
Fats 19.4g 10.8g Pumpkin seed
Carbs 53.75g 7.64g Pumpkin seed
Calories 446kcal 192kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber 18.4g g Pumpkin seed
Calcium 55mg 111mg Tempeh
Iron 3.31mg 2.7mg Pumpkin seed
Magnesium 262mg 81mg Pumpkin seed
Phosphorus 92mg 266mg Tempeh
Potassium 919mg 412mg Pumpkin seed
Sodium 18mg 9mg Tempeh
Zinc 10.3mg 1.14mg Pumpkin seed
Copper 0.69mg 0.56mg Pumpkin seed
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.078mg Tempeh
Vitamin B2 0.052mg 0.358mg Tempeh
Vitamin B3 0.286mg 2.64mg Tempeh
Vitamin B5 0.056mg 0.278mg Tempeh
Vitamin B6 0.037mg 0.215mg Tempeh
Folate 9µg 24µg Tempeh
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K µg µg
Tryptophan 0.326mg 0.194mg Pumpkin seed
Threonine 0.683mg 0.796mg Tempeh
Isoleucine 0.956mg 0.88mg Pumpkin seed
Leucine 1.572mg 1.43mg Pumpkin seed
Lysine 1.386mg 0.908mg Pumpkin seed
Methionine 0.417mg 0.175mg Pumpkin seed
Phenylalanine 0.924mg 0.893mg Pumpkin seed
Valine 1.491mg 0.92mg Pumpkin seed
Histidine 0.515mg 0.466mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 2.539g Tempeh
Monounsaturated Fat 6.032g 3.205g Pumpkin seed
Polyunsaturated fat 8.844g 4.3g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Tempeh
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
20
Tempeh
Mineral Summary Score
120
Pumpkin seed
70
Tempeh

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
122%
Tempeh
Carbohydrates
54%
Pumpkin seed
8%
Tempeh
Fats
90%
Pumpkin seed
50%
Tempeh

Comparison summary

Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Tempeh
Tempeh is lower in Saturated Fat (difference - 1.131g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 15)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2.2)
Which food is richer in vitamins?
Tempeh
Tempeh is relatively richer in vitamins
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.