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  6. Summer squash vs. Tempeh

Summer squash vs. Tempeh — In-Depth Nutrition Comparison

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A recap on differences between summer squash and tempeh

  • Summer squash has more vitamin C; however, tempeh is higher in copper, manganese, phosphorus, iron, vitamin B2, magnesium, vitamin B3, and calcium.
  • Tempeh covers your daily copper needs 57% more than summer squash.
  • Summer squash has less saturated fat.

Food varieties used in this article are Squash, summer, all varieties, raw and Tempeh.

Infographic

Summer squash vs Tempeh infographic
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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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Tempeh
Tempeh
8
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 less SodiumSodium -77.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +376.5%
Contains more CalciumCalcium +640%
Contains more PotassiumPotassium +57.3%
Contains more IronIron +671.4%
Contains more CopperCopper +998%
Contains more ZincZinc +293.1%
Contains more PhosphorusPhosphorus +600%
Contains more ManganeseManganese +642.9%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Tempeh
Tempeh
5
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +20.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +62.5%
Contains more Vitamin B2Vitamin B2 +152.1%
Contains more Vitamin B3Vitamin B3 +442.1%
Contains more Vitamin B5Vitamin B5 +79.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.215mg

All nutrients comparison - raw data values

Nutrient Summer squash Tempeh DV% diff.
Copper 0.051mg 0.56mg 57%
Manganese 0.175mg 1.3mg 49%
Protein 1.21g 20.29g 38%
Phosphorus 38mg 266mg 33%
Iron 0.35mg 2.7mg 29%
Polyunsaturated fat 0.089g 4.3g 28%
Vitamin C 17mg 0mg 19%
Vitamin B2 0.142mg 0.358mg 17%
Fats 0.18g 10.8g 16%
Magnesium 17mg 81mg 15%
Vitamin B3 0.487mg 2.64mg 13%
Saturated fat 0.044g 2.539g 11%
Calcium 15mg 111mg 10%
Calories 16kcal 192kcal 9%
Zinc 0.29mg 1.14mg 8%
Monounsaturated fat 0.016g 3.205g 8%
Fiber 1.1g 4%
Potassium 262mg 412mg 4%
Vitamin B12 0µg 0.08µg 3%
Vitamin B1 0.048mg 0.078mg 3%
Vitamin K 3µg 3%
Vitamin B5 0.155mg 0.278mg 2%
Carbs 3.35g 7.64g 1%
Folate 29µg 24µg 1%
Choline 6.7mg 1%
Fructose 0.95g 1%
Vitamin E 0.12mg 1%
Vitamin A 10µg 0µg 1%
Net carbs 2.25g 7.64g N/A
Sugar 2.2g N/A
Sodium 2mg 9mg 0%
Selenium 0.2µg 0µg 0%
Vitamin B6 0.218mg 0.215mg 0%
Tryptophan 0.011mg 0.194mg 0%
Threonine 0.028mg 0.796mg 0%
Isoleucine 0.042mg 0.88mg 0%
Leucine 0.069mg 1.43mg 0%
Lysine 0.065mg 0.908mg 0%
Methionine 0.017mg 0.175mg 0%
Phenylalanine 0.041mg 0.893mg 0%
Valine 0.053mg 0.92mg 0%
Histidine 0.025mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Tempeh
Tempeh
4
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 +58.7%
Contains more ProteinProtein +1576.9%
Contains more FatsFats +5900%
Contains more CarbsCarbs +128.1%
Contains more OtherOther +161.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 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 -98.3%
Contains more Mono. FatMonounsaturated fat +19931.3%
Contains more Poly. FatPolyunsaturated fat +4731.5%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.