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Tempeh vs. Crab — In-Depth Nutrition Comparison

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A recap on differences between tempeh and crab

  • Tempeh has more manganese, iron, and vitamin B2; however, crab is higher in vitamin B12, selenium, copper, zinc, and vitamin B5.
  • Crab covers your daily vitamin B12 needs 135% more than tempeh.
  • Crab contains 18 times less manganese than tempeh. Tempeh contains 1.3mg of manganese, while crab contains 0.074mg.
  • Tempeh has less sodium.
  • The glycemic index of tempeh is higher.

Food varieties used in this article are Tempeh and Crustaceans, crab, blue, canned.

Infographic

Tempeh vs Crab 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
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%
Crab
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +22%
Contains more PotassiumPotassium +59.1%
Contains more IronIron +440%
Contains more PhosphorusPhosphorus +13.7%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +1656.8%
Contains more CopperCopper +45.4%
Contains more ZincZinc +234.2%
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
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%
Crab
8
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 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Contains more Vitamin B1Vitamin B1 +239.1%
Contains more Vitamin B2Vitamin B2 +284.9%
Contains more Vitamin B6Vitamin B6 +37.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +258.6%
Contains more Vitamin B12Vitamin B12 +4062.5%
Contains more FolateFolate +112.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.747mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Crab
2
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more ProteinProtein +13.5%
Contains more FatsFats +1359.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +33.6%
~equal in Other ~1.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Crab
1
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
Contains more Mono. FatMonounsaturated fat +2384.5%
Contains more Poly. FatPolyunsaturated fat +1566.7%
Contains less Sat. FatSaturated fat -92.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Crab
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tempeh Crab DV% diff.
Vitamin B12 0.08µg 3.33µg 135%
Selenium 0µg 42.9µg 78%
Manganese 1.3mg 0.074mg 53%
Cholesterol 0mg 97mg 32%
Iron 2.7mg 0.5mg 28%
Copper 0.56mg 0.814mg 28%
Polyunsaturated fat 4.3g 0.258g 27%
Zinc 1.14mg 3.81mg 24%
Sodium 9mg 563mg 24%
Vitamin B2 0.358mg 0.093mg 20%
Fats 10.8g 0.74g 15%
Choline 80.9mg 15%
Vitamin B5 0.278mg 0.997mg 14%
Vitamin E 1.84mg 12%
Magnesium 81mg 36mg 11%
Saturated fat 2.539g 0.201g 11%
Monounsaturated fat 3.205g 0.129g 8%
Folate 24µg 51µg 7%
Vitamin B6 0.215mg 0.156mg 5%
Protein 20.29g 17.88g 5%
Calories 192kcal 83kcal 5%
Vitamin B1 0.078mg 0.023mg 5%
Phosphorus 266mg 234mg 5%
Potassium 412mg 259mg 5%
Vitamin C 0mg 3.3mg 4%
Carbs 7.64g 0g 3%
Calcium 111mg 91mg 2%
Vitamin B3 2.64mg 2.747mg 1%
Net carbs 7.64g 0g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 0.3µg 0%
Trans fat 0g 0.014g N/A
Tryptophan 0.194mg 0.226mg 0%
Threonine 0.796mg 0.727mg 0%
Isoleucine 0.88mg 0.776mg 0%
Leucine 1.43mg 1.307mg 0%
Lysine 0.908mg 1.386mg 0%
Methionine 0.175mg 0.452mg 0%
Phenylalanine 0.893mg 0.708mg 0%
Valine 0.92mg 0.806mg 0%
Histidine 0.466mg 0.393mg 0%
Omega-3 - EPA 0.101g N/A
Omega-3 - DHA 0.067g N/A
Omega-3 - DPA 0.009g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Crab
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Tempeh
56%
Crab
Minerals Daily Need Coverage Score
73%
Tempeh
89%
Crab

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 97mg)
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 554mg)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $12)
Which food is lower in Saturated fat?
Crab
Crab is lower in Saturated fat (difference - 2.338g)
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Crab
Crab is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Crab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.