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Tempeh vs. Pollock — In-Depth Nutrition Comparison

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Differences between tempeh and pollock

  • Tempeh has more manganese, copper, iron, and vitamin B2, while pollock has more vitamin B12, selenium, and vitamin B6.
  • Pollock's daily need coverage for vitamin B12 is 149% higher.
  • Pollock contains 72 times less manganese than tempeh. Tempeh contains 1.3mg of manganese, while pollock contains 0.018mg.
  • The amount of saturated fat in pollock is lower.
  • Pollock has a lower glycemic index. The glycemic index of pollock is 0, while the glycemic index of tempeh is 15.

The food types used in this comparison are Tempeh and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Tempeh vs Pollock 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.
Tempeh
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Contains more CalciumCalcium +54.2%
Contains more IronIron +382.1%
Contains more CopperCopper +833.3%
Contains more ZincZinc +100%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +7122.2%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~81mg
~equal in Potassium ~430mg
~equal in Phosphorus ~267mg

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.
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%
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% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin B1Vitamin B1 +44.4%
Contains more Vitamin B2Vitamin B2 +60.5%
Contains more FolateFolate +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +49.6%
Contains more Vitamin B5Vitamin B5 +55.4%
Contains more Vitamin B6Vitamin B6 +53%
Contains more Vitamin B12Vitamin B12 +4475%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
2
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more FatsFats +815.3%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +15.7%
Contains more WaterWater +23.5%
~equal in Other ~1.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains more Mono. FatMonounsaturated fat +2291.8%
Contains more Poly. FatPolyunsaturated fat +637.6%
Contains less Sat. FatSaturated fat -93.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Pollock DV% diff.
Vitamin B12 0.08µg 3.66µg 149%
Selenium 0µg 44.1µg 80%
Manganese 1.3mg 0.018mg 56%
Copper 0.56mg 0.06mg 56%
Cholesterol 0mg 86mg 29%
Iron 2.7mg 0.56mg 27%
Polyunsaturated fat 4.3g 0.583g 25%
Sodium 9mg 419mg 18%
Choline 91.6mg 17%
Fats 10.8g 1.18g 15%
Saturated fat 2.539g 0.159g 11%
Vitamin B2 0.358mg 0.223mg 10%
Vitamin B6 0.215mg 0.329mg 9%
Monounsaturated fat 3.205g 0.134g 8%
Vitamin B3 2.64mg 3.949mg 8%
Vitamin D 0µg 1.3µg 7%
Vitamin D 0IU 51IU 6%
Protein 20.29g 23.48g 6%
Folate 24µg 3µg 5%
Zinc 1.14mg 0.57mg 5%
Calories 192kcal 111kcal 4%
Calcium 111mg 72mg 4%
Vitamin B5 0.278mg 0.432mg 3%
Carbs 7.64g 0g 3%
Vitamin B1 0.078mg 0.054mg 2%
Vitamin E 0.28mg 2%
Vitamin A 0µg 17µg 2%
Potassium 412mg 430mg 1%
Net carbs 7.64g 0g N/A
Magnesium 81mg 81mg 0%
Phosphorus 266mg 267mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.194mg 0.263mg 0%
Threonine 0.796mg 1.029mg 0%
Isoleucine 0.88mg 1.082mg 0%
Leucine 1.43mg 1.908mg 0%
Lysine 0.908mg 2.157mg 0%
Methionine 0.175mg 0.696mg 0%
Phenylalanine 0.893mg 0.917mg 0%
Valine 0.92mg 1.21mg 0%
Histidine 0.466mg 0.691mg 0%
Omega-3 - EPA 0.086g N/A
Omega-3 - DHA 0.423g N/A
Omega-3 - DPA 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Pollock
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
Tempeh
60%
Pollock
Minerals Daily Need Coverage Score
73%
Tempeh
59%
Pollock

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 86mg)
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 410mg)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $7)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 2.38g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Pollock
Pollock is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.