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Tempeh vs. Fennel — In-Depth Nutrition Comparison

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Differences between tempeh and fennel

  • Tempeh has more copper, manganese, phosphorus, vitamin B2, iron, magnesium, vitamin B6, and vitamin B3, while fennel has more vitamin A and vitamin C.
  • Tempeh's daily need coverage for copper is 55% higher.
  • Fennel contains 11 times less vitamin B2 than tempeh. Tempeh contains 0.358mg of vitamin B2, while fennel contains 0.032mg.
  • Tempeh has a lower glycemic index. The glycemic index of tempeh is 15, while the glycemic index of fennel is 45.

The food types used in this comparison are Tempeh and Fennel, bulb, raw.

Infographic

Tempeh vs Fennel 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
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%
Fennel
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 15% 37% 27% 22% 5.5% 21% 6.8% 25% 3.8%
Contains more MagnesiumMagnesium +376.5%
Contains more CalciumCalcium +126.5%
Contains more IronIron +269.9%
Contains more CopperCopper +748.5%
Contains more ZincZinc +470%
Contains more PhosphorusPhosphorus +432%
Contains less SodiumSodium -82.7%
Contains more ManganeseManganese +580.6%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~414mg

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
6
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%
Fennel
6
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 40% 16% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +1018.8%
Contains more Vitamin B3Vitamin B3 +312.5%
Contains more Vitamin B5Vitamin B5 +19.8%
Contains more Vitamin B6Vitamin B6 +357.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +12.5%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
4
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Fennel
1
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more ProteinProtein +1536.3%
Contains more FatsFats +5300%
Contains more OtherOther +54.3%
Contains more WaterWater +51.2%
~equal in Carbs ~7.3g

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
Fennel
1
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +4613.2%
Contains more Poly. FatPolyunsaturated fat +2444.4%
Contains less Sat. FatSaturated fat -96.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Fennel DV% diff.
Copper 0.56mg 0.066mg 55%
Vitamin K 62.8µg 52%
Manganese 1.3mg 0.191mg 48%
Protein 20.29g 1.24g 38%
Phosphorus 266mg 50mg 31%
Polyunsaturated fat 4.3g 0.169g 28%
Vitamin B2 0.358mg 0.032mg 25%
Iron 2.7mg 0.73mg 25%
Fats 10.8g 0.2g 16%
Magnesium 81mg 17mg 15%
Vitamin B6 0.215mg 0.047mg 13%
Vitamin C 0mg 12mg 13%
Vitamin B3 2.64mg 0.64mg 13%
Fiber 3.1g 12%
Saturated fat 2.539g 0.09g 11%
Zinc 1.14mg 0.2mg 9%
Monounsaturated fat 3.205g 0.068g 8%
Calories 192kcal 31kcal 8%
Vitamin B1 0.078mg 0.01mg 6%
Calcium 111mg 49mg 6%
Vitamin A 0µg 48µg 5%
Vitamin E 0.58mg 4%
Vitamin B12 0.08µg 0µg 3%
Sodium 9mg 52mg 2%
Choline 13.2mg 2%
Selenium 0µg 0.7µg 1%
Vitamin B5 0.278mg 0.232mg 1%
Folate 24µg 27µg 1%
Net carbs 7.64g 4.2g N/A
Carbs 7.64g 7.3g 0%
Potassium 412mg 414mg 0%
Sugar 3.93g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Fennel
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
23%
Fennel
Minerals Daily Need Coverage Score
73%
Tempeh
18%
Fennel

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 3.93g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 43mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 30)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $0.2)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 2.449g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.