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  6. Garlic powder vs. Tempeh

Garlic powder vs. Tempeh — In-Depth Nutrition Comparison

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The main differences between garlic powder and tempeh

  • Garlic powder has more vitamin B6, selenium, iron, vitamin B1, potassium, phosphorus, and zinc; however, tempeh has more vitamin B2, manganese, and vitamin B3.
  • Daily need coverage for vitamin B6 for garlic powder is 111% higher.

Food types used in this article are Spices, garlic powder and Tempeh.

Infographic

Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Tempeh
Tempeh
3
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 +189.6%
Contains more IronIron +109.3%
Contains more ZincZinc +162.3%
Contains more PhosphorusPhosphorus +55.6%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +40.5%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +32.8%
~equal in Magnesium ~81mg
~equal in Copper ~0.56mg

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +457.7%
Contains more Vitamin B5Vitamin B5 +167.3%
Contains more Vitamin B6Vitamin B6 +669.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +95.8%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +153.9%
Contains more Vitamin B3Vitamin B3 +231.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Garlic powder Tempeh DV% diff.
Vitamin B6 1.654mg 0.215mg 111%
Selenium 23.9µg 0µg 43%
Iron 5.65mg 2.7mg 37%
Fiber 9g 36%
Vitamin B1 0.435mg 0.078mg 30%
Polyunsaturated fat 0.178g 4.3g 27%
Potassium 1193mg 412mg 23%
Carbs 72.73g 7.64g 22%
Phosphorus 414mg 266mg 21%
Zinc 2.99mg 1.14mg 17%
Vitamin B2 0.141mg 0.358mg 17%
Fats 0.73g 10.8g 15%
Manganese 0.979mg 1.3mg 14%
Choline 67.5mg 12%
Vitamin B3 0.796mg 2.64mg 12%
Saturated fat 0.249g 2.539g 10%
Vitamin B5 0.743mg 0.278mg 9%
Monounsaturated fat 0.115g 3.205g 8%
Protein 16.55g 20.29g 7%
Calories 331kcal 192kcal 7%
Folate 47µg 24µg 6%
Vitamin E 0.67mg 4%
Copper 0.533mg 0.56mg 3%
Vitamin B12 0µg 0.08µg 3%
Calcium 79mg 111mg 3%
Sodium 60mg 9mg 2%
Magnesium 77mg 81mg 1%
Vitamin C 1.2mg 0mg 1%
Net carbs 63.73g 7.64g N/A
Sugar 2.43g N/A
Vitamin K 0.4µg 0%
Tryptophan 0.121mg 0.194mg 0%
Threonine 0.374mg 0.796mg 0%
Isoleucine 0.414mg 0.88mg 0%
Leucine 0.728mg 1.43mg 0%
Lysine 0.768mg 0.908mg 0%
Methionine 0.111mg 0.175mg 0%
Phenylalanine 0.525mg 0.893mg 0%
Valine 0.667mg 0.92mg 0%
Histidine 0.263mg 0.466mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Tempeh
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 CarbsCarbs +852%
Contains more OtherOther +118.5%
Contains more ProteinProtein +22.6%
Contains more FatsFats +1379.5%
Contains more WaterWater +824.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 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 -90.2%
Contains more Mono. FatMonounsaturated fat +2687%
Contains more Poly. FatPolyunsaturated fat +2315.7%

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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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.