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  6. Skipjack tuna vs. Tempeh

Skipjack tuna vs. Tempeh — In-Depth Nutrition Comparison

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The main differences between skipjack tuna and tempeh

  • Skipjack tuna has more vitamin B3, vitamin B12, selenium, and vitamin B6; however, tempeh has more manganese, copper, vitamin B2, and iron.
  • Daily need coverage for vitamin B3 for skipjack tuna is 101% higher.
  • Tempeh is lower in cholesterol.
  • Tempeh has a higher glycemic index than skipjack tuna.

Food types used in this article are Fish, tuna, skipjack, fresh, cooked, dry heat and Tempeh.

Infographic

Skipjack tuna 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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Tempeh
Tempeh
6
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 PotassiumPotassium +26.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +84.1%
Contains more CalciumCalcium +200%
Contains more IronIron +68.8%
Contains more CopperCopper +409.1%
Contains less SodiumSodium -80.9%
Contains more ManganeseManganese +6742.1%
~equal in Zinc ~1.14mg
~equal in Phosphorus ~266mg

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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Tempeh
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +610.5%
Contains more Vitamin B5Vitamin B5 +74.5%
Contains more Vitamin B6Vitamin B6 +356.3%
Contains more Vitamin B12Vitamin B12 +2637.5%
Contains more Vitamin B1Vitamin B1 +105.3%
Contains more Vitamin B2Vitamin B2 +193.4%
Contains more FolateFolate +140%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Skipjack tuna Tempeh DV% diff.
Vitamin B3 18.756mg 2.64mg 101%
Vitamin B12 2.19µg 0.08µg 88%
Selenium 46.8µg 0µg 85%
Vitamin B6 0.981mg 0.215mg 59%
Manganese 0.019mg 1.3mg 56%
Copper 0.11mg 0.56mg 50%
Polyunsaturated fat 0.403g 4.3g 26%
Cholesterol 60mg 0mg 20%
Vitamin B2 0.122mg 0.358mg 18%
Protein 28.21g 20.29g 16%
Fats 1.29g 10.8g 15%
Iron 1.6mg 2.7mg 14%
Saturated fat 0.42g 2.539g 10%
Magnesium 44mg 81mg 9%
Monounsaturated fat 0.243g 3.205g 7%
Calcium 37mg 111mg 7%
Vitamin B5 0.485mg 0.278mg 4%
Folate 10µg 24µg 4%
Calories 132kcal 192kcal 3%
Vitamin B1 0.038mg 0.078mg 3%
Phosphorus 285mg 266mg 3%
Potassium 522mg 412mg 3%
Carbs 0g 7.64g 3%
Vitamin A 18µg 0µg 2%
Sodium 47mg 9mg 2%
Zinc 1.05mg 1.14mg 1%
Vitamin C 1mg 0mg 1%
Net carbs 0g 7.64g N/A
Tryptophan 0.316mg 0.194mg 0%
Threonine 1.237mg 0.796mg 0%
Isoleucine 1.3mg 0.88mg 0%
Leucine 2.293mg 1.43mg 0%
Lysine 2.59mg 0.908mg 0%
Methionine 0.835mg 0.175mg 0%
Phenylalanine 1.101mg 0.893mg 0%
Valine 1.453mg 0.92mg 0%
Histidine 0.83mg 0.466mg 0%
Omega-3 - EPA 0.091g N/A
Omega-3 - DHA 0.237g N/A
Omega-3 - DPA 0.017g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 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 ProteinProtein +39%
Contains more OtherOther +407.4%
Contains more FatsFats +737.2%
Contains more CarbsCarbs +∞%
~equal in Water ~59.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 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 less Sat. FatSaturated fat -83.5%
Contains more Mono. FatMonounsaturated fat +1218.9%
Contains more Poly. FatPolyunsaturated fat +967%

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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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.