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  6. Seed vs. Tempeh

Seed vs. Tempeh — In-Depth Nutrition Comparison

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Significant differences between Seed and Tempeh

  • The amount of Selenium, Phosphorus, Iron, Manganese, Magnesium, Calcium, Vitamin B1, Copper, Vitamin B3, and Zinc in Seed is higher than in Tempeh.
  • Seed covers your daily Selenium needs 100% more than Tempeh.
  • Tempeh has 8 times less Vitamin B1 than Seed. Seed has 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

Seed 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.
Seed
Seed
8
:
2
Tempeh
Tempeh
Contains more Calcium +468.5%
Contains more Iron +185.9%
Contains more Magnesium +313.6%
Contains more Phosphorus +223.3%
Contains more Zinc +301.8%
Contains more Copper +65%
Contains more Manganese +109.5%
Contains more Selenium +∞%
Contains less Sodium -43.8%
Equal in Potassium - 412
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Calcium +468.5%
Contains more Iron +185.9%
Contains more Magnesium +313.6%
Contains more Phosphorus +223.3%
Contains more Zinc +301.8%
Contains more Copper +65%
Contains more Manganese +109.5%
Contains more Selenium +∞%
Contains less Sodium -43.8%
Equal in Potassium - 412

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.
Seed
Seed
6
:
5
Tempeh
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +694.9%
Contains more Vitamin B3 +234.5%
Contains more Folate +104.2%
Contains more Vitamin B2 +110.6%
Contains more Vitamin B12 +∞%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Tempeh
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 +694.9%
Contains more Vitamin B3 +234.5%
Contains more Folate +104.2%
Contains more Vitamin B2 +110.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
3
:
2
Tempeh
Tempeh
Contains more Fats +184.6%
Contains more Carbs +451.3%
Contains more Other +196.3%
Contains more Protein +22.7%
Contains more Water +928.4%
Seed
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
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 Fats +184.6%
Contains more Carbs +451.3%
Contains more Other +196.3%
Contains more Protein +22.7%
Contains more Water +928.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
1
:
2
Tempeh
Tempeh
Contains more Polyunsaturated fat +450.3%
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +38.8%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains more Polyunsaturated fat +450.3%
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +38.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Tempeh
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Tempeh Opinion
Net carbs 7.72g 7.64g Seed
Protein 16.54g 20.29g Tempeh
Fats 30.74g 10.8g Seed
Carbs 42.12g 7.64g Seed
Calories 486kcal 192kcal Seed
Fiber 34.4g Seed
Calcium 631mg 111mg Seed
Iron 7.72mg 2.7mg Seed
Magnesium 335mg 81mg Seed
Phosphorus 860mg 266mg Seed
Potassium 407mg 412mg Tempeh
Sodium 16mg 9mg Tempeh
Zinc 4.58mg 1.14mg Seed
Copper 0.924mg 0.56mg Seed
Manganese 2.723mg 1.3mg Seed
Selenium 55.2µg 0µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg Seed
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.078mg Seed
Vitamin B2 0.17mg 0.358mg Tempeh
Vitamin B3 8.83mg 2.64mg Seed
Vitamin B5 0.278mg Tempeh
Vitamin B6 0.215mg Tempeh
Folate 49µg 24µg Seed
Vitamin B12 0µg 0.08µg Tempeh
Tryptophan 0.436mg 0.194mg Seed
Threonine 0.709mg 0.796mg Tempeh
Isoleucine 0.801mg 0.88mg Tempeh
Leucine 1.371mg 1.43mg Tempeh
Lysine 0.97mg 0.908mg Seed
Methionine 0.588mg 0.175mg Seed
Phenylalanine 1.016mg 0.893mg Seed
Valine 0.95mg 0.92mg Seed
Histidine 0.531mg 0.466mg Seed
Trans Fat 0.14g 0g Tempeh
Saturated Fat 3.33g 2.539g Tempeh
Monounsaturated Fat 2.309g 3.205g Tempeh
Polyunsaturated fat 23.665g 4.3g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

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

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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
35%
Seed
20%
Tempeh
Minerals Daily Need Coverage Score
221%
Seed
73%
Tempeh

Comparison summary

Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Tempeh
Tempeh is lower in Saturated Fat (difference - 0.791g)
Which food is richer in minerals?
Seed
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Seed - 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.