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  6. Tempeh vs. Salmon raw

Tempeh vs. Salmon raw — In-Depth Nutrition Comparison

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Significant differences between tempeh and salmon raw

  • Tempeh has more manganese, copper, iron, and magnesium; however, salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, and vitamin B5.
  • Salmon raw covers your daily vitamin B12 needs 129% more than tempeh.
  • Salmon raw has 81 times less manganese than tempeh. Tempeh has 1.3mg of manganese, while salmon raw has 0.016mg.
  • Tempeh has a higher glycemic index. The glycemic index of tempeh is 15, while the glycemic index of salmon raw is 0.

Specific food types used in this comparison are Tempeh and Fish, salmon, Atlantic, wild, raw.

Infographic

Tempeh vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +179.3%
Contains more CalciumCalcium +825%
Contains more IronIron +237.5%
Contains more CopperCopper +124%
Contains more ZincZinc +78.1%
Contains more PhosphorusPhosphorus +33%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +8025%
Contains more PotassiumPotassium +18.9%
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
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% 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% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +189.7%
Contains more Vitamin B3Vitamin B3 +197.7%
Contains more Vitamin B5Vitamin B5 +498.6%
Contains more Vitamin B6Vitamin B6 +280.5%
Contains more Vitamin B12Vitamin B12 +3875%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.38mg
~equal in Vitamin K ~µg
~equal in Folate ~25µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tempeh Salmon raw DV% diff.
Vitamin B12 0.08µg 3.18µg 129%
Selenium 0µg 36.5µg 66%
Manganese 1.3mg 0.016mg 56%
Vitamin B6 0.215mg 0.818mg 46%
Copper 0.56mg 0.25mg 34%
Vitamin B3 2.64mg 7.86mg 33%
Vitamin B5 0.278mg 1.664mg 28%
Iron 2.7mg 0.8mg 24%
Cholesterol 0mg 55mg 18%
Magnesium 81mg 29mg 12%
Polyunsaturated fat 4.3g 2.539g 12%
Vitamin B1 0.078mg 0.226mg 12%
Calcium 111mg 12mg 10%
Phosphorus 266mg 200mg 9%
Saturated fat 2.539g 0.981g 7%
Fats 10.8g 6.34g 7%
Zinc 1.14mg 0.64mg 5%
Monounsaturated fat 3.205g 2.103g 3%
Calories 192kcal 142kcal 3%
Carbs 7.64g 0g 3%
Vitamin B2 0.358mg 0.38mg 2%
Sodium 9mg 44mg 2%
Potassium 412mg 490mg 2%
Protein 20.29g 19.84g 1%
Vitamin A 0µg 12µg 1%
Net carbs 7.64g 0g N/A
Folate 24µg 25µg 0%
Tryptophan 0.194mg 0.222mg 0%
Threonine 0.796mg 0.87mg 0%
Isoleucine 0.88mg 0.914mg 0%
Leucine 1.43mg 1.613mg 0%
Lysine 0.908mg 1.822mg 0%
Methionine 0.175mg 0.587mg 0%
Phenylalanine 0.893mg 0.775mg 0%
Valine 0.92mg 1.022mg 0%
Histidine 0.466mg 0.584mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +70.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.8%
Contains more OtherOther +228.4%
~equal in Protein ~19.84g

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +52.4%
Contains more Poly. FatPolyunsaturated fat +69.4%
Contains less Sat. FatSaturated fat -61.4%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.