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  6. Tempeh vs. French fries

Tempeh vs. French fries — In-Depth Nutrition Comparison

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Important differences between tempeh and french fries

  • Tempeh has more copper, manganese, vitamin B2, iron, phosphorus, magnesium, and calcium; however, french fries have more vitamin B6 and vitamin B1.
  • Tempeh's daily need coverage for copper is 48% more.
  • Tempeh has 9 times more vitamin B2 than french fries. Tempeh has 0.358mg of vitamin B2, while french fries have 0.039mg.
  • Tempeh is lower in sodium.
  • French fries have a higher glycemic index than tempeh.

The food varieties used in the comparison are Tempeh and Fast foods, potato, french fried in vegetable oil.

Infographic

Tempeh vs French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more MagnesiumMagnesium +131.4%
Contains more CalciumCalcium +516.7%
Contains more IronIron +233.3%
Contains more CopperCopper +351.6%
Contains more ZincZinc +128%
Contains more PhosphorusPhosphorus +112.8%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +426.3%
Contains more PotassiumPotassium +40.5%
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
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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin B2Vitamin B2 +817.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +117.9%
Contains more Vitamin B3Vitamin B3 +13.8%
Contains more Vitamin B5Vitamin B5 +108.6%
Contains more Vitamin B6Vitamin B6 +73%
Contains more FolateFolate +25%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh French fries DV% diff.
Copper 0.56mg 0.124mg 48%
Manganese 1.3mg 0.247mg 46%
Protein 20.29g 3.43g 34%
Vitamin B2 0.358mg 0.039mg 25%
Iron 2.7mg 0.81mg 24%
Phosphorus 266mg 125mg 20%
Fiber 3.8g 15%
Vitamin B6 0.215mg 0.372mg 12%
Carbs 7.64g 41.44g 11%
Magnesium 81mg 35mg 11%
Vitamin E 1.67mg 11%
Calcium 111mg 18mg 9%
Vitamin K 11.2µg 9%
Sodium 9mg 210mg 9%
Vitamin B1 0.078mg 0.17mg 8%
Choline 36.8mg 7%
Monounsaturated fat 3.205g 5.969g 7%
Polyunsaturated fat 4.3g 5.398g 7%
Vitamin B5 0.278mg 0.58mg 6%
Calories 192kcal 312kcal 6%
Zinc 1.14mg 0.5mg 6%
Fats 10.8g 14.73g 6%
Potassium 412mg 579mg 5%
Vitamin C 0mg 4.7mg 5%
Vitamin B12 0.08µg 0µg 3%
Selenium 0µg 0.9µg 2%
Vitamin B3 2.64mg 3.004mg 2%
Folate 24µg 30µg 2%
Saturated fat 2.539g 2.336g 1%
Net carbs 7.64g 37.64g N/A
Sugar 0.3g N/A
Trans fat 0g 0.06g 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%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +491.5%
Contains more WaterWater +54.7%
Contains more FatsFats +36.4%
Contains more CarbsCarbs +442.4%
Contains more OtherOther +14.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains more Mono. FatMonounsaturated fat +86.2%
Contains more Poly. FatPolyunsaturated fat +25.5%
~equal in Saturated fat ~2.336g

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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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.