Quinoa vs. Tempeh — In-Depth Nutrition Comparison
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Differences between quinoa and tempeh
- Quinoa contains less copper, manganese, vitamin B2, phosphorus, iron, vitamin B3, calcium, vitamin B6, and potassium than tempeh.
- Tempeh's daily need coverage for copper is 41% higher.
- The amount of saturated fat in quinoa is lower.
- Tempeh has a lower glycemic index. The glycemic index of tempeh is 15, while the glycemic index of quinoa is 53.
The food types used in this comparison are Quinoa, cooked and Tempeh.
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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.
| Contains less SodiumSodium | -22.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +26.6% |
| Contains more CalciumCalcium | +552.9% |
| Contains more PotassiumPotassium | +139.5% |
| Contains more IronIron | +81.2% |
| Contains more CopperCopper | +191.7% |
| Contains more PhosphorusPhosphorus | +75% |
| Contains more ManganeseManganese | +106% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +37.2% |
| Contains more FolateFolate | +75% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +225.5% |
| Contains more Vitamin B3Vitamin B3 | +540.8% |
| Contains more Vitamin B6Vitamin B6 | +74.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.192mg | 0.56mg | 41% |
| Protein | 4.4g | 20.29g | 32% |
| Manganese | 0.631mg | 1.3mg | 29% |
| Polyunsaturated fat | 1.078g | 4.3g | 21% |
| Vitamin B2 | 0.11mg | 0.358mg | 19% |
| Phosphorus | 152mg | 266mg | 16% |
| Iron | 1.49mg | 2.7mg | 15% |
| Vitamin B3 | 0.412mg | 2.64mg | 14% |
| Fats | 1.92g | 10.8g | 14% |
| Fiber | 2.8g | 11% | |
| Saturated fat | 0.231g | 2.539g | 10% |
| Calcium | 17mg | 111mg | 9% |
| Monounsaturated fat | 0.528g | 3.205g | 7% |
| Potassium | 172mg | 412mg | 7% |
| Starch | 17.63g | 7% | |
| Vitamin B6 | 0.123mg | 0.215mg | 7% |
| Vitamin B5 | 0.278mg | 6% | |
| Carbs | 21.3g | 7.64g | 5% |
| Folate | 42µg | 24µg | 5% |
| Selenium | 2.8µg | 0µg | 5% |
| Choline | 23mg | 4% | |
| Calories | 120kcal | 192kcal | 4% |
| Magnesium | 64mg | 81mg | 4% |
| Vitamin E | 0.63mg | 4% | |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Vitamin B1 | 0.107mg | 0.078mg | 2% |
| Net carbs | 18.5g | 7.64g | N/A |
| Sugar | 0.87g | N/A | |
| Zinc | 1.09mg | 1.14mg | 0% |
| Sodium | 7mg | 9mg | 0% |
| Tryptophan | 0.052mg | 0.194mg | 0% |
| Threonine | 0.131mg | 0.796mg | 0% |
| Isoleucine | 0.157mg | 0.88mg | 0% |
| Leucine | 0.261mg | 1.43mg | 0% |
| Lysine | 0.239mg | 0.908mg | 0% |
| Methionine | 0.096mg | 0.175mg | 0% |
| Phenylalanine | 0.185mg | 0.893mg | 0% |
| Valine | 0.185mg | 0.92mg | 0% |
| Histidine | 0.127mg | 0.466mg | 0% |
| Omega-3 - DHA | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +178.8% |
| Contains more WaterWater | +20.1% |
| Contains more ProteinProtein | +361.1% |
| Contains more FatsFats | +462.5% |
| Contains more OtherOther | +110.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.9% |
| Contains more Mono. FatMonounsaturated fat | +507% |
| Contains more Poly. FatPolyunsaturated fat | +298.9% |
