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  6. Tempeh vs. Brussels sprouts

Tempeh vs. Brussels sprouts — In-Depth Nutrition Comparison

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Important differences between tempeh and Brussels sprouts

  • Tempeh has more copper, manganese, phosphorus, vitamin B2, iron, magnesium, and vitamin B3; however, Brussels sprouts have more vitamin C and vitamin A.
  • Brussels sprouts' daily need coverage for vitamin C is 94% more.
  • Tempeh has 41 times more saturated fat than Brussels sprouts. Tempeh has 2.539g of saturated fat, while Brussels sprouts have 0.062g.

The food varieties used in the comparison are Tempeh and Brussels sprouts, raw.

Infographic

Tempeh vs Brussels sprouts infographic
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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
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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +252.2%
Contains more CalciumCalcium +164.3%
Contains more IronIron +92.9%
Contains more CopperCopper +700%
Contains more ZincZinc +171.4%
Contains more PhosphorusPhosphorus +285.5%
Contains less SodiumSodium -64%
Contains more ManganeseManganese +285.8%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~389mg

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
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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin B2Vitamin B2 +297.8%
Contains more Vitamin B3Vitamin B3 +254.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +78.2%
Contains more Vitamin B5Vitamin B5 +11.2%
Contains more FolateFolate +154.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.219mg

All nutrients comparison - raw data values

Nutrient Tempeh Brussels sprouts DV% diff.
Polyunsaturated fat 4.3g 153g 991%
Vitamin K 177µg 148%
Vitamin C 0mg 85mg 94%
Copper 0.56mg 0.07mg 54%
Manganese 1.3mg 0.337mg 42%
Protein 20.29g 3.38g 34%
Phosphorus 266mg 69mg 28%
Vitamin B2 0.358mg 0.09mg 21%
Fats 10.8g 0.3g 16%
Iron 2.7mg 1.4mg 16%
Fiber 3.8g 15%
Magnesium 81mg 23mg 14%
Vitamin B3 2.64mg 0.745mg 12%
Saturated fat 2.539g 0.062g 11%
Folate 24µg 61µg 9%
Monounsaturated fat 3.205g 0.023g 8%
Calories 192kcal 43kcal 7%
Calcium 111mg 42mg 7%
Zinc 1.14mg 0.42mg 7%
Vitamin E 0.88mg 6%
Vitamin B1 0.078mg 0.139mg 5%
Vitamin A 0µg 38µg 4%
Choline 19.1mg 3%
Selenium 0µg 1.6µg 3%
Vitamin B12 0.08µg 0µg 3%
Sodium 9mg 25mg 1%
Fructose 0.93g 1%
Potassium 412mg 389mg 1%
Vitamin B5 0.278mg 0.309mg 1%
Carbs 7.64g 8.95g 0%
Net carbs 7.64g 5.15g N/A
Sugar 2.2g N/A
Vitamin B6 0.215mg 0.219mg 0%
Tryptophan 0.194mg 0.037mg 0%
Threonine 0.796mg 0.12mg 0%
Isoleucine 0.88mg 0.132mg 0%
Leucine 1.43mg 0.152mg 0%
Lysine 0.908mg 0.154mg 0%
Methionine 0.175mg 0.032mg 0%
Phenylalanine 0.893mg 0.098mg 0%
Valine 0.92mg 0.155mg 0%
Histidine 0.466mg 0.076mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +500.3%
Contains more FatsFats +3500%
Contains more OtherOther +18.2%
Contains more CarbsCarbs +17.1%
Contains more WaterWater +44.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
1
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +13834.8%
Contains less Sat. FatSaturated fat -97.6%
Contains more Poly. FatPolyunsaturated fat +3458.1%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.