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Tempeh vs. Domestic goose — In-Depth Nutrition Comparison

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Summary of differences between tempeh and domestic goose

  • Tempeh has more manganese, copper, and magnesium; however, domestic goose is higher in selenium, vitamin B5, vitamin B6, zinc, and vitamin B12.
  • Tempeh covers your daily need for manganese, 55% more than domestic goose.
  • Tempeh has 3 times more magnesium than domestic goose. While tempeh has 81mg of magnesium, domestic goose has only 25mg.
  • Tempeh has less saturated fat.
  • The glycemic index of tempeh is higher.

These are the specific foods used in this comparison Tempeh and Goose, domesticated, meat only, cooked, roasted.

Infographic

Tempeh vs Domestic goose 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
5
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 18% 4.2% 34% 108% 92% 86% 132% 9.9% 3.1% 139%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +692.9%
Contains more CopperCopper +102.9%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +5316.7%
Contains more ZincZinc +178.1%
Contains more PhosphorusPhosphorus +16.2%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~388mg
~equal in Iron ~2.87mg

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
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 0% 4% 0% 0% 23% 90% 77% 110% 108% 61% 0% 9% 0%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +17.9%
Contains more Vitamin B3Vitamin B3 +54.6%
Contains more Vitamin B5Vitamin B5 +559.7%
Contains more Vitamin B6Vitamin B6 +118.6%
Contains more Vitamin B12Vitamin B12 +512.5%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.39mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
29% 13% 57%
Protein: 28.97 g
Fats: 12.67 g
Carbs: 0 g
Water: 57.23 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +43.4%
Contains more ProteinProtein +42.8%
Contains more FatsFats +17.3%
~equal in Water ~57.23g

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
44% 42% 15%
Saturated fat: Sat. Fat 4.56 g
Monounsaturated fat: Mono. Fat 4.34 g
Polyunsaturated fat: Poly. Fat 1.54 g
Contains less Sat. FatSaturated fat -44.3%
Contains more Poly. FatPolyunsaturated fat +179.2%
Contains more Mono. FatMonounsaturated fat +35.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Domestic goose DV% diff.
Manganese 1.3mg 0.024mg 55%
Selenium 0µg 25.5µg 46%
Copper 0.56mg 0.276mg 32%
Cholesterol 0mg 96mg 32%
Vitamin B5 0.278mg 1.834mg 31%
Vitamin B6 0.215mg 0.47mg 20%
Zinc 1.14mg 3.17mg 18%
Polyunsaturated fat 4.3g 1.54g 18%
Vitamin B12 0.08µg 0.49µg 17%
Protein 20.29g 28.97g 17%
Magnesium 81mg 25mg 13%
Calcium 111mg 14mg 10%
Saturated fat 2.539g 4.56g 9%
Vitamin B3 2.64mg 4.081mg 9%
Phosphorus 266mg 309mg 6%
Carbs 7.64g 0g 3%
Monounsaturated fat 3.205g 4.34g 3%
Sodium 9mg 76mg 3%
Folate 24µg 12µg 3%
Fats 10.8g 12.67g 3%
Calories 192kcal 238kcal 2%
Vitamin B2 0.358mg 0.39mg 2%
Iron 2.7mg 2.87mg 2%
Vitamin B1 0.078mg 0.092mg 1%
Vitamin A 0µg 12µg 1%
Potassium 412mg 388mg 1%
Net carbs 7.64g 0g N/A
Tryptophan 0.194mg 0.403mg 0%
Threonine 0.796mg 1.238mg 0%
Isoleucine 0.88mg 1.488mg 0%
Leucine 1.43mg 2.447mg 0%
Lysine 0.908mg 2.48mg 0%
Methionine 0.175mg 0.783mg 0%
Phenylalanine 0.893mg 1.214mg 0%
Valine 0.92mg 1.516mg 0%
Histidine 0.466mg 0.765mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Domestic goose
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
37%
Domestic goose
Minerals Daily Need Coverage Score
73%
Tempeh
63%
Domestic goose

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 96mg)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 67mg)
Which food is lower in Saturated fat?
Tempeh
Tempeh is lower in Saturated fat (difference - 2.021g)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2)
Which food is lower in glycemic index?
Domestic goose
Domestic goose is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Domestic goose
Domestic goose is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Domestic goose - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172414/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.