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  6. Tamale vs. Tempeh

Tamale vs. Tempeh — In-Depth Nutrition Comparison

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Differences between Tamale and Tempeh

  • Tamale has more Vitamin B12, and Selenium, while Tempeh has more Copper, Manganese, Phosphorus, Vitamin B2, Iron, Magnesium, and Potassium.
  • Tempeh's daily need coverage for Copper is 55% higher.
  • The amount of Sodium in Tempeh is lower.

The food types used in this comparison are Tamales (Navajo) and Tempeh.

Infographic

Tamale 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.
Tamale
Tamale
2
:
8
Tempeh
Tempeh
Contains more Zinc +29.8%
Contains more Selenium +∞%
Contains more Calcium +282.8%
Contains more Iron +121.3%
Contains more Magnesium +268.2%
Contains more Phosphorus +168.7%
Contains more Potassium +214.5%
Contains less Sodium -97.9%
Contains more Copper +788.9%
Contains more Manganese +647.1%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Zinc +29.8%
Contains more Selenium +∞%
Contains more Calcium +282.8%
Contains more Iron +121.3%
Contains more Magnesium +268.2%
Contains more Phosphorus +168.7%
Contains more Potassium +214.5%
Contains less Sodium -97.9%
Contains more Copper +788.9%
Contains more Manganese +647.1%

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.
Tamale
Tamale
3
:
7
Tempeh
Tempeh
Contains more Vitamin C +∞%
Contains more Vitamin B12 +575%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +347.5%
Contains more Vitamin B3 +66%
Contains more Vitamin B5 +35.6%
Contains more Vitamin B6 +50.3%
Contains more Folate +60%
Tamale
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% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Tempeh
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 C +∞%
Contains more Vitamin B12 +575%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +347.5%
Contains more Vitamin B3 +66%
Contains more Vitamin B5 +35.6%
Contains more Vitamin B6 +50.3%
Contains more Folate +60%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
2
:
3
Tempeh
Tempeh
Contains more Carbs +137.2%
Contains more Water +14.2%
Contains more Protein +223.1%
Contains more Fats +76.5%
Contains more Other +17.4%
Tamale
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Tempeh
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 Carbs +137.2%
Contains more Water +14.2%
Contains more Protein +223.1%
Contains more Fats +76.5%
Contains more Other +17.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
1
:
2
Tempeh
Tempeh
Contains more Monounsaturated Fat +17%
Contains more Polyunsaturated fat +525%
Equal in Saturated Fat - 2.539
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains more Monounsaturated Fat +17%
Contains more Polyunsaturated fat +525%
Equal in Saturated Fat - 2.539

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamale Tempeh
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tamale Tempeh Opinion
Net carbs 15.02g 7.64g Tamale
Protein 6.28g 20.29g Tempeh
Fats 6.12g 10.8g Tempeh
Carbs 18.12g 7.64g Tamale
Calories 153kcal 192kcal Tempeh
Starch 12.27g Tamale
Fructose 0.17g Tamale
Sugar 0.99g Tempeh
Fiber 3.1g Tamale
Calcium 29mg 111mg Tempeh
Iron 1.22mg 2.7mg Tempeh
Magnesium 22mg 81mg Tempeh
Phosphorus 99mg 266mg Tempeh
Potassium 131mg 412mg Tempeh
Sodium 427mg 9mg Tempeh
Zinc 1.48mg 1.14mg Tamale
Copper 0.063mg 0.56mg Tempeh
Manganese 0.174mg 1.3mg Tempeh
Selenium 6µg 0µg Tamale
Vitamin C 1.7mg 0mg Tamale
Vitamin B1 0.05mg 0.078mg Tempeh
Vitamin B2 0.08mg 0.358mg Tempeh
Vitamin B3 1.59mg 2.64mg Tempeh
Vitamin B5 0.205mg 0.278mg Tempeh
Vitamin B6 0.143mg 0.215mg Tempeh
Folate 15µg 24µg Tempeh
Vitamin B12 0.54µg 0.08µg Tamale
Tryptophan 0.052mg 0.194mg Tempeh
Threonine 0.239mg 0.796mg Tempeh
Isoleucine 0.271mg 0.88mg Tempeh
Leucine 0.568mg 1.43mg Tempeh
Lysine 0.427mg 0.908mg Tempeh
Methionine 0.15mg 0.175mg Tempeh
Phenylalanine 0.275mg 0.893mg Tempeh
Valine 0.318mg 0.92mg Tempeh
Histidine 0.196mg 0.466mg Tempeh
Cholesterol 17mg 0mg Tempeh
Saturated Fat 2.396g 2.539g Tamale
Monounsaturated Fat 2.739g 3.205g Tempeh
Polyunsaturated fat 0.688g 4.3g Tempeh
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Tempeh
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Tamale
20%
Tempeh
Minerals Daily Need Coverage Score
30%
Tamale
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 418mg)
Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 17mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 67)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is richer in vitamins?
Tempeh
Tempeh is relatively richer in vitamins
Which food is lower in Saturated Fat?
Tamale
Tamale is lower in Saturated Fat (difference - 0.143g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/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.