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Tempeh vs. Gefilte fish — In-Depth Nutrition Comparison

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The main differences between tempeh and gefilte fish

  • Tempeh has more manganese, copper, phosphorus, vitamin B2, magnesium, and vitamin B6; however, gefilte fish has more vitamin B12 and selenium.
  • Daily need coverage for manganese for tempeh is 53% higher.
  • Gefilte fish has 9 times less magnesium than tempeh. Tempeh has 81mg of magnesium, while gefilte fish has 9mg.
  • Gefilte fish is lower in saturated fat.
  • Tempeh has a higher glycemic index than gefilte fish.

Food types used in this article are Tempeh and Fish, gefiltefish, commercial, sweet recipe.

Infographic

Tempeh vs Gefilte fish infographic
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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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6.9% 8% 93% 65% 22% 31% 68% 9.5% 57%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +382.6%
Contains more PotassiumPotassium +352.7%
Contains more CopperCopper +187.2%
Contains more ZincZinc +39%
Contains more PhosphorusPhosphorus +264.4%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +1680.8%
Contains more SeleniumSelenium +∞%
~equal in Iron ~2.48mg

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%
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 2.7% 9% 0% 0% 16% 14% 19% 12% 18% 105% 0% 2.3% 0%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +506.8%
Contains more Vitamin B3Vitamin B3 +164%
Contains more Vitamin B5Vitamin B5 +39%
Contains more Vitamin B6Vitamin B6 +168.8%
Contains more FolateFolate +700%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +950%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
9% 2% 7% 80%
Protein: 9.07 g
Fats: 1.73 g
Carbs: 7.41 g
Water: 80.35 g
Other: 1.44 g
Contains more ProteinProtein +123.7%
Contains more FatsFats +524.3%
Contains more OtherOther +12.5%
Contains more WaterWater +34.7%
~equal in Carbs ~7.41g

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
27% 54% 19%
Saturated fat: Sat. Fat 0.412 g
Monounsaturated fat: Mono. Fat 0.824 g
Polyunsaturated fat: Poly. Fat 0.285 g
Contains more Mono. FatMonounsaturated fat +289%
Contains more Poly. FatPolyunsaturated fat +1408.8%
Contains less Sat. FatSaturated fat -83.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Gefilte fish DV% diff.
Manganese 1.3mg 0.073mg 53%
Copper 0.56mg 0.195mg 41%
Vitamin B12 0.08µg 0.84µg 32%
Phosphorus 266mg 73mg 28%
Polyunsaturated fat 4.3g 0.285g 27%
Vitamin B2 0.358mg 0.059mg 23%
Protein 20.29g 9.07g 22%
Sodium 9mg 524mg 22%
Selenium 0µg 10.5µg 19%
Magnesium 81mg 9mg 17%
Fats 10.8g 1.73g 14%
Vitamin B6 0.215mg 0.08mg 10%
Vitamin B3 2.64mg 1mg 10%
Cholesterol 0mg 30mg 10%
Saturated fat 2.539g 0.412g 10%
Calcium 111mg 23mg 9%
Potassium 412mg 91mg 9%
Monounsaturated fat 3.205g 0.824g 6%
Folate 24µg 3µg 5%
Calories 192kcal 84kcal 5%
Vitamin A 0µg 27µg 3%
Zinc 1.14mg 0.82mg 3%
Iron 2.7mg 2.48mg 3%
Vitamin B5 0.278mg 0.2mg 2%
Vitamin B1 0.078mg 0.065mg 1%
Vitamin C 0mg 0.8mg 1%
Carbs 7.64g 7.41g 0%
Net carbs 7.64g 7.41g N/A
Tryptophan 0.194mg 0.086mg 0%
Threonine 0.796mg 0.488mg 0%
Isoleucine 0.88mg 0.486mg 0%
Leucine 1.43mg 0.81mg 0%
Lysine 0.908mg 0.842mg 0%
Methionine 0.175mg 0.255mg 0%
Phenylalanine 0.893mg 0.493mg 0%
Valine 0.92mg 0.548mg 0%
Histidine 0.466mg 0.261mg 0%
Omega-3 - EPA 0.075g N/A
Omega-3 - DHA 0.045g N/A
Omega-3 - DPA 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Gefilte fish
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
15%
Gefilte fish
Minerals Daily Need Coverage Score
73%
Tempeh
37%
Gefilte fish

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 30mg)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 515mg)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is richer in vitamins?
Tempeh
Tempeh is relatively richer in vitamins
Which food is lower in Saturated fat?
Gefilte fish
Gefilte fish is lower in Saturated fat (difference - 2.127g)
Which food is lower in glycemic index?
Gefilte fish
Gefilte fish is lower in glycemic index (difference - 15)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Gefilte fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171961/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.