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Shark raw vs. Tempeh — In-Depth Nutrition Comparison

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How are shark raw and tempeh different?

  • Shark raw is higher in selenium, vitamin B12, vitamin B6, and vitamin B5; however, tempeh is richer in copper, manganese, iron, and vitamin B2.
  • Daily need coverage for selenium for shark raw is 66% higher.
  • Shark raw has a lower glycemic index (0) than tempeh (15).

Fish, shark, mixed species, raw and Tempeh are the varieties used in this article.

Infographic

Shark raw 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Tempeh
9
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +65.3%
Contains more CalciumCalcium +226.5%
Contains more PotassiumPotassium +157.5%
Contains more IronIron +221.4%
Contains more CopperCopper +1597%
Contains more ZincZinc +165.1%
Contains more PhosphorusPhosphorus +26.7%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +8566.7%

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 0% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
Tempeh
3
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +11.3%
Contains more Vitamin B5Vitamin B5 +150%
Contains more Vitamin B6Vitamin B6 +86%
Contains more Vitamin B12Vitamin B12 +1762.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +85.7%
Contains more Vitamin B2Vitamin B2 +477.4%
Contains more FolateFolate +700%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Tempeh
3
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 WaterWater +23.4%
Contains more FatsFats +139.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +74.2%
~equal in Protein ~20.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
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 less Sat. FatSaturated fat -63.6%
Contains more Mono. FatMonounsaturated fat +77.3%
Contains more Poly. FatPolyunsaturated fat +259.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shark raw Tempeh DV% diff.
Selenium 36.5µg 0µg 66%
Vitamin B12 1.49µg 0.08µg 59%
Copper 0.033mg 0.56mg 59%
Manganese 0.015mg 1.3mg 56%
Iron 0.84mg 2.7mg 23%
Vitamin B2 0.062mg 0.358mg 23%
Polyunsaturated fat 1.195g 4.3g 21%
Cholesterol 51mg 0mg 17%
Vitamin B6 0.4mg 0.215mg 14%
Choline 65mg 12%
Fats 4.51g 10.8g 10%
Vitamin A 70µg 0µg 8%
Vitamin B5 0.695mg 0.278mg 8%
Phosphorus 210mg 266mg 8%
Calcium 34mg 111mg 8%
Magnesium 49mg 81mg 8%
Potassium 160mg 412mg 7%
Vitamin E 1mg 7%
Saturated fat 0.925g 2.539g 7%
Zinc 0.43mg 1.14mg 6%
Folate 3µg 24µg 5%
Calories 130kcal 192kcal 3%
Monounsaturated fat 1.808g 3.205g 3%
Vitamin B1 0.042mg 0.078mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 24IU 0IU 3%
Carbs 0g 7.64g 3%
Sodium 79mg 9mg 3%
Vitamin B3 2.938mg 2.64mg 2%
Protein 20.98g 20.29g 1%
Net carbs 0g 7.64g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.235mg 0.194mg 0%
Threonine 0.92mg 0.796mg 0%
Isoleucine 0.967mg 0.88mg 0%
Leucine 1.705mg 1.43mg 0%
Lysine 1.926mg 0.908mg 0%
Methionine 0.621mg 0.175mg 0%
Phenylalanine 0.819mg 0.893mg 0%
Valine 1.081mg 0.92mg 0%
Histidine 0.618mg 0.466mg 0%
Omega-3 - EPA 0.316g N/A
Omega-3 - DHA 0.527g N/A
Omega-3 - DPA 0.109g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shark raw Tempeh
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
38%
Shark raw
19%
Tempeh
Minerals Daily Need Coverage Score
41%
Shark raw
73%
Tempeh

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 70mg)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated fat?
Shark raw
Shark raw is lower in Saturated fat (difference - 1.614g)
Which food is lower in glycemic index?
Shark raw
Shark raw is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Shark raw
Shark raw is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.