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  6. Sweet potato vs. Tempeh

Sweet potato vs. Tempeh — In-Depth Nutrition Comparison

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Differences between sweet potato and tempeh

  • Sweet potato has more vitamin A and vitamin B5, while tempeh has more copper, manganese, phosphorus, iron, vitamin B2, magnesium, and vitamin B3.
  • Sweet potato's daily need coverage for vitamin A is 284% higher.
  • Tempeh contains 3 times less vitamin B5 than sweet potato. Sweet potato contains 0.8mg of vitamin B5, while tempeh contains 0.278mg.
  • The amount of saturated fat in sweet potato is lower.
  • Tempeh has a lower glycemic index. The glycemic index of tempeh is 15, while the glycemic index of sweet potato is 70.

The food types used in this comparison are Sweet potato, raw, unprepared and Tempeh.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Tempeh
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 +224%
Contains more CalciumCalcium +270%
Contains more PotassiumPotassium +22.3%
Contains more IronIron +342.6%
Contains more CopperCopper +270.9%
Contains more ZincZinc +280%
Contains more PhosphorusPhosphorus +466%
Contains less SodiumSodium -83.6%
Contains more ManganeseManganese +403.9%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Tempeh
Tempeh
4
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 B5Vitamin B5 +187.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +486.9%
Contains more Vitamin B3Vitamin B3 +374%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +118.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B6 ~0.215mg

All nutrients comparison - raw data values

Nutrient Sweet potato Tempeh DV% diff.
Vitamin A 709µg 0µg 79%
Manganese 0.258mg 1.3mg 45%
Copper 0.151mg 0.56mg 45%
Protein 1.57g 20.29g 37%
Phosphorus 47mg 266mg 31%
Polyunsaturated fat 0.014g 4.3g 29%
Iron 0.61mg 2.7mg 26%
Vitamin B2 0.061mg 0.358mg 23%
Fats 0.05g 10.8g 17%
Magnesium 25mg 81mg 13%
Vitamin B3 0.557mg 2.64mg 13%
Fiber 3g 12%
Saturated fat 0.018g 2.539g 11%
Vitamin B5 0.8mg 0.278mg 10%
Calcium 30mg 111mg 8%
Monounsaturated fat 0.001g 3.205g 8%
Zinc 0.3mg 1.14mg 8%
Calories 86kcal 192kcal 5%
Starch 12.65g 5%
Carbs 20.12g 7.64g 4%
Folate 11µg 24µg 3%
Vitamin C 2.4mg 0mg 3%
Vitamin B12 0µg 0.08µg 3%
Vitamin E 0.26mg 2%
Sodium 55mg 9mg 2%
Potassium 337mg 412mg 2%
Choline 12.3mg 2%
Vitamin K 1.8µg 2%
Fructose 0.7g 1%
Selenium 0.6µg 0µg 1%
Net carbs 17.12g 7.64g N/A
Sugar 4.18g N/A
Vitamin B1 0.078mg 0.078mg 0%
Vitamin B6 0.209mg 0.215mg 0%
Tryptophan 0.031mg 0.194mg 0%
Threonine 0.083mg 0.796mg 0%
Isoleucine 0.055mg 0.88mg 0%
Leucine 0.092mg 1.43mg 0%
Lysine 0.066mg 0.908mg 0%
Methionine 0.029mg 0.175mg 0%
Phenylalanine 0.089mg 0.893mg 0%
Valine 0.086mg 0.92mg 0%
Histidine 0.031mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +163.4%
Contains more WaterWater +29.6%
Contains more ProteinProtein +1192.4%
Contains more FatsFats +21500%
Contains more OtherOther +65.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -99.3%
Contains more Mono. FatMonounsaturated fat +320400%
Contains more Poly. FatPolyunsaturated fat +30614.3%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.