Tempeh vs. Ham — In-Depth Nutrition Comparison
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How are tempeh and ham different?
- Tempeh is richer in manganese, copper, magnesium, and iron, while ham is higher in vitamin B1, selenium, vitamin B12, and zinc.
- Ham covers your daily need for vitamin B1, 56% more than tempeh.
- Tempeh contains 24 times more manganese than ham. Tempeh contains 1.3mg of manganese, while ham contains 0.054mg.
- Tempeh is lower in sodium.
- Tempeh has a higher glycemic index (15) than ham (0).
Tempeh and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +478.6% |
| Contains more CalciumCalcium | +1287.5% |
| Contains more PotassiumPotassium | +43.6% |
| Contains more IronIron | +82.4% |
| Contains more CopperCopper | +608.9% |
| Contains more PhosphorusPhosphorus | +35.7% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +2307.4% |
| Contains more ZincZinc | +152.6% |
| 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.
| Contains more Vitamin B2Vitamin B2 | +77.2% |
| Contains more FolateFolate | +700% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +866.7% |
| Contains more Vitamin B3Vitamin B3 | +52.4% |
| Contains more Vitamin B5Vitamin B5 | +45% |
| Contains more Vitamin B6Vitamin B6 | +86% |
| Contains more Vitamin B12Vitamin B12 | +712.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.078mg | 0.754mg | 56% |
| Manganese | 1.3mg | 0.054mg | 54% |
| Copper | 0.56mg | 0.079mg | 53% |
| Sodium | 9mg | 1203mg | 52% |
| Selenium | 0µg | 19.5µg | 35% |
| Polyunsaturated fat | 4.3g | 0.54g | 25% |
| Vitamin B12 | 0.08µg | 0.65µg | 24% |
| Cholesterol | 0mg | 53mg | 18% |
| Zinc | 1.14mg | 2.88mg | 16% |
| Magnesium | 81mg | 14mg | 16% |
| Iron | 2.7mg | 1.48mg | 15% |
| Choline | 85.1mg | 15% | |
| Vitamin B6 | 0.215mg | 0.4mg | 14% |
| Vitamin B2 | 0.358mg | 0.202mg | 12% |
| Calcium | 111mg | 8mg | 10% |
| Phosphorus | 266mg | 196mg | 10% |
| Vitamin B3 | 2.64mg | 4.023mg | 9% |
| Fats | 10.8g | 5.53g | 8% |
| Folate | 24µg | 3µg | 5% |
| Potassium | 412mg | 287mg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Saturated fat | 2.539g | 1.81g | 3% |
| Vitamin B5 | 0.278mg | 0.403mg | 3% |
| Calories | 192kcal | 145kcal | 2% |
| Vitamin E | 0.25mg | 2% | |
| Carbs | 7.64g | 1.5g | 2% |
| Protein | 20.29g | 20.93g | 1% |
| Monounsaturated fat | 3.205g | 2.62g | 1% |
| Net carbs | 7.64g | 1.5g | N/A |
| Tryptophan | 0.194mg | 0.251mg | 0% |
| Threonine | 0.796mg | 0.931mg | 0% |
| Isoleucine | 0.88mg | 0.918mg | 0% |
| Leucine | 1.43mg | 1.661mg | 0% |
| Lysine | 0.908mg | 1.775mg | 0% |
| Methionine | 0.175mg | 0.553mg | 0% |
| Phenylalanine | 0.893mg | 0.904mg | 0% |
| Valine | 0.92mg | 0.908mg | 0% |
| Histidine | 0.466mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +95.3% |
| Contains more CarbsCarbs | +409.3% |
| Contains more WaterWater | +13.4% |
| Contains more OtherOther | +169.8% |
~equal in
Protein
~20.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +22.3% |
| Contains more Poly. FatPolyunsaturated fat | +696.3% |
| Contains less Sat. FatSaturated fat | -28.7% |
