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  6. Chia seeds vs. Tempeh

Chia seeds vs. Tempeh — In-Depth Nutrition Comparison

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Significant differences between chia seeds and tempeh

  • The amount of selenium, phosphorus, iron, manganese, magnesium, calcium, vitamin B1, copper, vitamin B3, and zinc in chia seeds is higher than in tempeh.
  • Chia seeds cover your daily selenium needs 100% more than tempeh.
  • Tempeh has 8 times less vitamin B1 than chia seeds. Chia seeds have 0.62mg of vitamin B1, while tempeh has 0.078mg.

Specific food types used in this comparison are Seeds, chia seeds, dried and Tempeh.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Tempeh
Tempeh
1
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 MagnesiumMagnesium +313.6%
Contains more CalciumCalcium +468.5%
Contains more IronIron +185.9%
Contains more CopperCopper +65%
Contains more ZincZinc +301.8%
Contains more PhosphorusPhosphorus +223.3%
Contains more ManganeseManganese +109.5%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -43.8%
~equal in Potassium ~412mg

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Tempeh
Tempeh
4
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +694.9%
Contains more Vitamin B3Vitamin B3 +234.5%
Contains more FolateFolate +104.2%
Contains more Vitamin B2Vitamin B2 +110.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Tempeh DV% diff.
Fiber 34.4g 138%
Polyunsaturated fat 23.665g 4.3g 129%
Selenium 55.2µg 0µg 100%
Phosphorus 860mg 266mg 85%
Iron 7.72mg 2.7mg 63%
Manganese 2.723mg 1.3mg 62%
Magnesium 335mg 81mg 60%
Calcium 631mg 111mg 52%
Vitamin B1 0.62mg 0.078mg 45%
Copper 0.924mg 0.56mg 40%
Vitamin B3 8.83mg 2.64mg 39%
Fats 30.74g 10.8g 31%
Zinc 4.58mg 1.14mg 31%
Vitamin B6 0.215mg 17%
Calories 486kcal 192kcal 15%
Vitamin B2 0.17mg 0.358mg 14%
Carbs 42.12g 7.64g 11%
Protein 16.54g 20.29g 8%
Folate 49µg 24µg 6%
Vitamin B5 0.278mg 6%
Saturated fat 3.33g 2.539g 4%
Vitamin E 0.5mg 3%
Vitamin B12 0µg 0.08µg 3%
Vitamin C 1.6mg 0mg 2%
Monounsaturated fat 2.309g 3.205g 2%
Net carbs 7.72g 7.64g N/A
Potassium 407mg 412mg 0%
Sodium 16mg 9mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.194mg 0%
Threonine 0.709mg 0.796mg 0%
Isoleucine 0.801mg 0.88mg 0%
Leucine 1.371mg 1.43mg 0%
Lysine 0.97mg 0.908mg 0%
Methionine 0.588mg 0.175mg 0%
Phenylalanine 1.016mg 0.893mg 0%
Valine 0.95mg 0.92mg 0%
Histidine 0.531mg 0.466mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Tempeh
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 +184.6%
Contains more CarbsCarbs +451.3%
Contains more OtherOther +196.3%
Contains more ProteinProtein +22.7%
Contains more WaterWater +928.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Tempeh
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 more Poly. FatPolyunsaturated fat +450.3%
Contains less Sat. FatSaturated fat -23.8%
Contains more Mono. FatMonounsaturated fat +38.8%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.