Tempeh vs. Club sandwich — In-Depth Nutrition Comparison
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A recap on differences between tempeh and club sandwich
- Tempeh has more copper, iron, vitamin B2, and magnesium; however, club sandwich is higher in selenium, vitamin B3, vitamin B12, and vitamin B5.
- Tempeh covers your daily copper needs 52% more than club sandwich.
- Club sandwich contains 3 times less magnesium than tempeh. Tempeh contains 81mg of magnesium, while club sandwich contains 32mg.
- Tempeh has less sodium.
Food varieties used in this article are Tempeh and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.
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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.
| Contains more MagnesiumMagnesium | +153.1% |
| Contains more CalciumCalcium | +16.8% |
| Contains more PotassiumPotassium | +82.3% |
| Contains more IronIron | +97.1% |
| Contains more CopperCopper | +529.2% |
| Contains more PhosphorusPhosphorus | +23.7% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more ZincZinc | +17.5% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin B2Vitamin B2 | +92.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +120.5% |
| Contains more Vitamin B3Vitamin B3 | +111.2% |
| Contains more Vitamin B5Vitamin B5 | +197.1% |
| Contains more Vitamin B6Vitamin B6 | +37.7% |
| Contains more Vitamin B12Vitamin B12 | +487.5% |
| Contains more FolateFolate | +29.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.29 g
Fats:
10.8 g
Carbs:
7.64 g
Water:
59.65 g
Other:
1.62 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more ProteinProtein | +18% |
| Contains more FatsFats | +34.2% |
| Contains more WaterWater | +13.6% |
| Contains more CarbsCarbs | +160.1% |
| Contains more OtherOther | +46.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.539 g
Monounsaturated fat:
Mono. Fat
3.205 g
Polyunsaturated fat:
Poly. Fat
4.3 g
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
| Contains less Sat. FatSaturated fat | -18.3% |
| Contains more Poly. FatPolyunsaturated fat | +128.7% |
~equal in
Monounsaturated fat
~2.949g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.3mg | 57% | |
| Copper | 0.56mg | 0.089mg | 52% |
| Selenium | 0µg | 24.8µg | 45% |
| Sodium | 9mg | 630mg | 27% |
| Vitamin B3 | 2.64mg | 5.575mg | 18% |
| Iron | 2.7mg | 1.37mg | 17% |
| Vitamin B12 | 0.08µg | 0.47µg | 16% |
| Polyunsaturated fat | 4.3g | 1.88g | 16% |
| Cholesterol | 0mg | 46mg | 15% |
| Vitamin B2 | 0.358mg | 0.186mg | 13% |
| Magnesium | 81mg | 32mg | 12% |
| Vitamin B5 | 0.278mg | 0.826mg | 11% |
| Choline | 47.8mg | 9% | |
| Vitamin B1 | 0.078mg | 0.172mg | 8% |
| Phosphorus | 266mg | 215mg | 7% |
| Vitamin K | 8.7µg | 7% | |
| Protein | 20.29g | 17.19g | 6% |
| Vitamin B6 | 0.215mg | 0.296mg | 6% |
| Fiber | 1.2g | 5% | |
| Potassium | 412mg | 226mg | 5% |
| Vitamin C | 0mg | 4.4mg | 5% |
| Vitamin A | 0µg | 35µg | 4% |
| Vitamin E | 0.61mg | 4% | |
| Carbs | 7.64g | 19.87g | 4% |
| Fats | 10.8g | 8.05g | 4% |
| Saturated fat | 2.539g | 3.109g | 3% |
| Folate | 24µg | 31µg | 2% |
| Calcium | 111mg | 95mg | 2% |
| Zinc | 1.14mg | 1.34mg | 2% |
| Monounsaturated fat | 3.205g | 2.949g | 1% |
| Calories | 192kcal | 220kcal | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin D | 0IU | 5IU | 1% |
| Net carbs | 7.64g | 18.67g | N/A |
| Sugar | 4.68g | N/A | |
| Trans fat | 0g | 0.071g | N/A |
| 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% | |
| Omega-3 - EPA | 0.004g | N/A | |
| Omega-3 - DHA | 0.007g | N/A | |
| Omega-3 - DPA | 0.004g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
37%
Minerals Daily Need Coverage Score
73%
50%
Comparison summary
Which food is lower in Cholesterol?
Tempeh is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Tempeh is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Tempeh contains less Sodium (difference - 621mg)
Which food is lower in Saturated fat?
Tempeh is lower in Saturated fat (difference - 0.57g)
Which food is richer in minerals?
Tempeh is relatively richer in minerals
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)