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  6. Tempeh vs. Rainbow trout

Tempeh vs. Rainbow trout — In-Depth Nutrition Comparison

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The main differences between tempeh and rainbow trout

  • Tempeh has more copper, manganese, iron, and vitamin B2; however, rainbow trout has more vitamin B12, vitamin D, selenium, vitamin B5, and vitamin B3.
  • Daily need coverage for vitamin B12 for rainbow trout is 176% higher.
  • Rainbow trout has 118 times less manganese than tempeh. Tempeh has 1.3mg of manganese, while rainbow trout has 0.011mg.
  • Tempeh has a higher glycemic index than rainbow trout.

Food types used in this article are Tempeh and Fish, trout, rainbow, farmed, raw.

Infographic

Tempeh vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +344%
Contains more IronIron +771%
Contains more CopperCopper +1117.4%
Contains more ZincZinc +153.3%
Contains more PhosphorusPhosphorus +17.7%
Contains less SodiumSodium -82.4%
Contains more ManganeseManganese +11718.2%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~377mg

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
2
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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin B2Vitamin B2 +297.8%
Contains more FolateFolate +118.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B3Vitamin B3 +110.9%
Contains more Vitamin B5Vitamin B5 +499.6%
Contains more Vitamin B6Vitamin B6 +58.1%
Contains more Vitamin B12Vitamin B12 +5275%

All nutrients comparison - raw data values

Nutrient Tempeh Rainbow trout DV% diff.
Vitamin B12 0.08µg 4.3µg 176%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Copper 0.56mg 0.046mg 57%
Manganese 1.3mg 0.011mg 56%
Selenium 0µg 23.6µg 43%
Iron 2.7mg 0.31mg 30%
Vitamin B5 0.278mg 1.667mg 28%
Vitamin B2 0.358mg 0.09mg 21%
Cholesterol 0mg 59mg 20%
Polyunsaturated fat 4.3g 1.507g 19%
Vitamin B3 2.64mg 5.567mg 18%
Vitamin E 2.34mg 16%
Magnesium 81mg 25mg 13%
Choline 65mg 12%
Vitamin B6 0.215mg 0.34mg 10%
Calcium 111mg 25mg 9%
Vitamin A 0µg 84µg 9%
Fats 10.8g 6.18g 7%
Phosphorus 266mg 226mg 6%
Zinc 1.14mg 0.45mg 6%
Saturated fat 2.539g 1.383g 5%
Vitamin B1 0.078mg 0.12mg 4%
Folate 24µg 11µg 3%
Monounsaturated fat 3.205g 1.979g 3%
Calories 192kcal 141kcal 3%
Carbs 7.64g 0g 3%
Vitamin C 0mg 2.9mg 3%
Sodium 9mg 51mg 2%
Protein 20.29g 19.94g 1%
Potassium 412mg 377mg 1%
Net carbs 7.64g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.047g N/A
Tryptophan 0.194mg 0.234mg 0%
Threonine 0.796mg 0.915mg 0%
Isoleucine 0.88mg 0.962mg 0%
Leucine 1.43mg 1.696mg 0%
Lysine 0.908mg 1.916mg 0%
Methionine 0.175mg 0.618mg 0%
Phenylalanine 0.893mg 0.815mg 0%
Valine 0.92mg 1.075mg 0%
Histidine 0.466mg 0.614mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more FatsFats +74.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1925%
Contains more WaterWater +23.7%
~equal in Protein ~19.94g

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Mono. FatMonounsaturated fat +62%
Contains more Poly. FatPolyunsaturated fat +185.3%
Contains less Sat. FatSaturated fat -45.5%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.