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  6. Tempeh vs. Amaranth

Tempeh vs. Amaranth — In-Depth Nutrition Comparison

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What are the main differences between tempeh and amaranth?

  • Tempeh is richer in copper, protein, vitamin B2, manganese, phosphorus, vitamin B3, fats, potassium, and vitamin B6, yet amaranth is richer in selenium.
  • Tempeh's daily need coverage for copper is 46% higher.
  • Tempeh has 16 times more vitamin B2 than amaranth. Tempeh has 0.358mg of vitamin B2, while amaranth has 0.022mg.
  • Tempeh has a lower glycemic index than amaranth.

We used Tempeh and Amaranth grain, cooked types in this comparison.

Infographic

Tempeh vs Amaranth infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Contains more MagnesiumMagnesium +24.6%
Contains more CalciumCalcium +136.2%
Contains more PotassiumPotassium +205.2%
Contains more IronIron +28.6%
Contains more CopperCopper +275.8%
Contains more ZincZinc +32.6%
Contains more PhosphorusPhosphorus +79.7%
Contains more ManganeseManganese +52.2%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Tempeh
Tempeh
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.8% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +1527.3%
Contains more Vitamin B3Vitamin B3 +1023.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +90.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin K ~µg
~equal in Folate ~22µg

All nutrients comparison - raw data values

Nutrient Tempeh Amaranth DV% diff.
Copper 0.56mg 0.149mg 46%
Protein 20.29g 3.8g 33%
Polyunsaturated fat 4.3g 29%
Vitamin B2 0.358mg 0.022mg 26%
Manganese 1.3mg 0.854mg 19%
Phosphorus 266mg 148mg 17%
Vitamin B3 2.64mg 0.235mg 15%
Fats 10.8g 1.58g 14%
Saturated fat 2.539g 12%
Selenium 0µg 5.5µg 10%
Potassium 412mg 135mg 8%
Iron 2.7mg 2.1mg 8%
Fiber 2.1g 8%
Vitamin B6 0.215mg 0.113mg 8%
Monounsaturated fat 3.205g 8%
Starch 16.23g 7%
Calcium 111mg 47mg 6%
Vitamin B5 0.278mg 6%
Calories 192kcal 102kcal 5%
Vitamin B1 0.078mg 0.015mg 5%
Carbs 7.64g 18.69g 4%
Magnesium 81mg 65mg 4%
Zinc 1.14mg 0.86mg 3%
Vitamin B12 0.08µg 3%
Vitamin E 0.19mg 1%
Folate 24µg 22µg 1%
Protein per 100 calories 11g 3.7g N/A
Calories per 10 g protein 95kcal 268kcal N/A
Weight per 100 calories 52g 98g N/A
Unsaturated / Saturated Fat ratio 3 N/A
Net carbs 7.64g 16.59g N/A
Sodium 9mg 6mg 0%
Tryptophan 0.194mg 0%
Threonine 0.796mg 0%
Isoleucine 0.88mg 0%
Leucine 1.43mg 0%
Lysine 0.908mg 0%
Methionine 0.175mg 0%
Phenylalanine 0.893mg 0%
Valine 0.92mg 0%
Histidine 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
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
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more ProteinProtein +433.9%
Contains more FatsFats +583.5%
Contains more CarbsCarbs +144.6%
Contains more WaterWater +26%

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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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.