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  6. Tempeh vs. Club sandwich

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.

Infographic

Tempeh vs Club sandwich 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
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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
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.
Tempeh
Tempeh
1
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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
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%

All nutrients comparison - raw data values

Nutrient Tempeh Club sandwich 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

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
17% 8% 20% 53% 2%
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
Tempeh
Tempeh
3
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
39% 37% 24%
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

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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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.