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Tempeh vs. Sardine — In-Depth Nutrition Comparison

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Important differences between tempeh and sardine

  • Tempeh has more manganese and copper; however, sardine has more vitamin B12, selenium, vitamin D, phosphorus, calcium, and vitamin B3.
  • Sardine's daily need coverage for vitamin B12 is 369% more.
  • Tempeh has 12 times more manganese than sardine. Tempeh has 1.3mg of manganese, while sardine has 0.108mg.
  • Tempeh is lower in sodium.
  • Tempeh has a higher glycemic index than sardine.

The food varieties used in the comparison are Tempeh and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Tempeh vs Sardine 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
4
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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +107.7%
Contains more CopperCopper +201.1%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +1103.7%
Contains more CalciumCalcium +244.1%
Contains more ZincZinc +14.9%
Contains more PhosphorusPhosphorus +84.2%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~397mg
~equal in Iron ~2.92mg

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%
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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin B2Vitamin B2 +57.7%
Contains more Vitamin B6Vitamin B6 +28.7%
Contains more FolateFolate +140%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +98.7%
Contains more Vitamin B5Vitamin B5 +130.9%
Contains more Vitamin B12Vitamin B12 +11075%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.08mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
2
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +21.3%
Contains more OtherOther +166.7%
~equal in Fats ~11.45g
~equal in Water ~59.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
0
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -39.8%
Contains more Mono. FatMonounsaturated fat +20.7%
Contains more Poly. FatPolyunsaturated fat +19.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Sardine
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 Sardine DV% diff.
Vitamin B12 0.08µg 8.94µg 369%
Selenium 0µg 52.7µg 96%
Manganese 1.3mg 0.108mg 52%
Cholesterol 0mg 142mg 47%
Copper 0.56mg 0.186mg 42%
Phosphorus 266mg 490mg 32%
Calcium 111mg 382mg 27%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Vitamin B3 2.64mg 5.245mg 16%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Sodium 9mg 307mg 13%
Vitamin B2 0.358mg 0.227mg 10%
Magnesium 81mg 39mg 10%
Protein 20.29g 24.62g 9%
Vitamin B5 0.278mg 0.642mg 7%
Polyunsaturated fat 4.3g 5.148g 6%
Saturated fat 2.539g 1.528g 5%
Folate 24µg 10µg 4%
Vitamin A 0µg 32µg 4%
Vitamin B6 0.215mg 0.167mg 4%
Iron 2.7mg 2.92mg 3%
Carbs 7.64g 0g 3%
Zinc 1.14mg 1.31mg 2%
Monounsaturated fat 3.205g 3.869g 2%
Vitamin K 2.6µg 2%
Calories 192kcal 208kcal 1%
Fats 10.8g 11.45g 1%
Net carbs 7.64g 0g N/A
Potassium 412mg 397mg 0%
Vitamin B1 0.078mg 0.08mg 0%
Tryptophan 0.194mg 0.276mg 0%
Threonine 0.796mg 1.079mg 0%
Isoleucine 0.88mg 1.134mg 0%
Leucine 1.43mg 2.001mg 0%
Lysine 0.908mg 2.26mg 0%
Methionine 0.175mg 0.729mg 0%
Phenylalanine 0.893mg 0.961mg 0%
Valine 0.92mg 1.268mg 0%
Histidine 0.466mg 0.725mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Sardine
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
119%
Sardine
Minerals Daily Need Coverage Score
73%
Tempeh
94%
Sardine

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 142mg)
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 - 298mg)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $7)
Which food is lower in Saturated fat?
Sardine
Sardine is lower in Saturated fat (difference - 1.011g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Sardine
Sardine 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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.