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Sunflower seed vs Tempeh - In-Depth Nutrition Comparison

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Significant differences between Sunflower seed and Tempeh

  • Sunflower seed has more Copper, Vitamin B1, Vitamin B6, Magnesium, Phosphorus, Folate, Vitamin B3, Zinc, and Iron, however Tempeh is richer in Selenium.
  • Sunflower seed covers your daily Copper needs 138% more than Tempeh.
  • Tempeh has 19 times less Vitamin B1 than Sunflower seed. Sunflower seed has 1.48mg of Vitamin B1, while Tempeh has 0.078mg.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Tempeh.

Infographic

Sunflower 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +94.4%
Contains more Magnesium +301.2%
Contains more Phosphorus +148.1%
Contains more Potassium +56.6%
Contains more Zinc +338.6%
Contains more Copper +221.4%
Contains more Calcium +42.3%
Equal in Sodium - 9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Contains more Iron +94.4%
Contains more Magnesium +301.2%
Contains more Phosphorus +148.1%
Contains more Potassium +56.6%
Contains more Zinc +338.6%
Contains more Copper +221.4%
Contains more Calcium +42.3%
Equal in Sodium - 9

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1797.4%
Contains more Vitamin B3 +215.7%
Contains more Vitamin B5 +306.5%
Contains more Vitamin B6 +525.6%
Contains more Folate +845.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.358
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
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 +1797.4%
Contains more Vitamin B3 +215.7%
Contains more Vitamin B5 +306.5%
Contains more Vitamin B6 +525.6%
Contains more Folate +845.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.358

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Tempeh
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Tempeh Opinion
Net carbs 11.4g 7.64g Sunflower seed
Protein 20.78g 20.29g Sunflower seed
Fats 51.46g 10.8g Sunflower seed
Carbs 20g 7.64g Sunflower seed
Calories 584kcal 192kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g g Tempeh
Fiber 8.6g g Sunflower seed
Calcium 78mg 111mg Tempeh
Iron 5.25mg 2.7mg Sunflower seed
Magnesium 325mg 81mg Sunflower seed
Phosphorus 660mg 266mg Sunflower seed
Potassium 645mg 412mg Sunflower seed
Sodium 9mg 9mg
Zinc 5mg 1.14mg Sunflower seed
Copper 1.8mg 0.56mg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin E 35.17mg mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.078mg Sunflower seed
Vitamin B2 0.355mg 0.358mg Tempeh
Vitamin B3 8.335mg 2.64mg Sunflower seed
Vitamin B5 1.13mg 0.278mg Sunflower seed
Vitamin B6 1.345mg 0.215mg Sunflower seed
Folate 227µg 24µg Sunflower seed
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K 0µg µg Sunflower seed
Tryptophan 0.348mg 0.194mg Sunflower seed
Threonine 0.928mg 0.796mg Sunflower seed
Isoleucine 1.139mg 0.88mg Sunflower seed
Leucine 1.659mg 1.43mg Sunflower seed
Lysine 0.937mg 0.908mg Sunflower seed
Methionine 0.494mg 0.175mg Sunflower seed
Phenylalanine 1.169mg 0.893mg Sunflower seed
Valine 1.315mg 0.92mg Sunflower seed
Histidine 0.632mg 0.466mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 2.539g Tempeh
Monounsaturated Fat 18.528g 3.205g Sunflower seed
Polyunsaturated fat 23.137g 4.3g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Tempeh
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
20
Tempeh
Mineral Summary Score
191
Sunflower seed
70
Tempeh

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
122%
Tempeh
Carbohydrates
20%
Sunflower seed
8%
Tempeh
Fats
238%
Sunflower seed
50%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Tempeh
Tempeh is lower in Saturated Fat (difference - 1.916g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 5)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.6)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (9 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.