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  6. Tempeh vs. Plantain

Tempeh vs. Plantain — In-Depth Nutrition Comparison

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Important differences between tempeh and plantains

  • Tempeh has more copper, phosphorus, iron, vitamin B2, vitamin B3, magnesium, and calcium; however, plantains have more vitamin A and vitamin C.
  • Tempeh's daily need coverage for copper is 55% more.
  • Tempeh has 56 times more calcium than plantains. Tempeh has 111mg of calcium, while plantains have 2mg.
  • Plantains are lower in saturated fat.
  • Plantains have a higher glycemic index than tempeh.

The food varieties used in the comparison are Tempeh and Plantains, cooked.

Infographic

Tempeh vs Plantain 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
7
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% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
Contains more MagnesiumMagnesium +153.1%
Contains more CalciumCalcium +5450%
Contains more IronIron +365.5%
Contains more CopperCopper +748.5%
Contains more ZincZinc +776.9%
Contains more PhosphorusPhosphorus +850%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +12.9%
Contains less SodiumSodium -44.4%
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
5
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 36% 0% 15% 2.6% 12% 12% 14% 14% 55% 0% 1.8% 20%
Contains more Vitamin B1Vitamin B1 +69.6%
Contains more Vitamin B2Vitamin B2 +588.5%
Contains more Vitamin B3Vitamin B3 +249.2%
Contains more Vitamin B5Vitamin B5 +19.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +11.6%
~equal in Vitamin D ~0µg
~equal in Folate ~26µg

All nutrients comparison - raw data values

Nutrient Tempeh Plantain DV% diff.
Manganese 1.3mg 57%
Copper 0.56mg 0.066mg 55%
Protein 20.29g 0.79g 39%
Phosphorus 266mg 28mg 34%
Polyunsaturated fat 4.3g 0.033g 28%
Iron 2.7mg 0.58mg 27%
Vitamin B2 0.358mg 0.052mg 24%
Fats 10.8g 0.18g 16%
Vitamin C 0mg 10.9mg 12%
Magnesium 81mg 32mg 12%
Vitamin B3 2.64mg 0.756mg 12%
Calcium 111mg 2mg 11%
Saturated fat 2.539g 0.069g 11%
Fiber 2.3g 9%
Zinc 1.14mg 0.13mg 9%
Carbs 7.64g 31.15g 8%
Monounsaturated fat 3.205g 0.015g 8%
Vitamin A 0µg 45µg 5%
Calories 192kcal 116kcal 4%
Selenium 0µg 1.4µg 3%
Vitamin B1 0.078mg 0.046mg 3%
Vitamin B12 0.08µg 0µg 3%
Potassium 412mg 465mg 2%
Vitamin B6 0.215mg 0.24mg 2%
Choline 12.7mg 2%
Vitamin E 0.13mg 1%
Vitamin B5 0.278mg 0.233mg 1%
Vitamin K 0.7µg 1%
Folate 24µg 26µg 1%
Protein per 100 calories 11g 0.68g N/A
Calories per 10 g protein 95kcal 1468kcal N/A
Weight per 100 calories 52g 86g N/A
Unsaturated / Saturated Fat ratio 3 0.7 N/A
Net carbs 7.64g 28.85g N/A
Sugar 14g N/A
Sodium 9mg 5mg 0%
Tryptophan 0.194mg 0.009mg 0%
Threonine 0.796mg 0.021mg 0%
Isoleucine 0.88mg 0.022mg 0%
Leucine 1.43mg 0.036mg 0%
Lysine 0.908mg 0.037mg 0%
Methionine 0.175mg 0.01mg 0%
Phenylalanine 0.893mg 0.027mg 0%
Valine 0.92mg 0.028mg 0%
Histidine 0.466mg 0.039mg 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
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more ProteinProtein +2468.4%
Contains more FatsFats +5900%
Contains more OtherOther +179.3%
Contains more CarbsCarbs +307.7%
Contains more WaterWater +12.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
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
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains more Mono. FatMonounsaturated fat +21266.7%
Contains more Poly. FatPolyunsaturated fat +12930.3%
Contains less Sat. FatSaturated fat -97.3%

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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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.