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  6. Tempeh vs. Hash browns

Tempeh vs. Hash browns — In-Depth Nutrition Comparison

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Significant differences between tempeh and hash browns

  • Tempeh has more copper, manganese, iron, vitamin B2, phosphorus, magnesium, calcium, and zinc; however, hash browns are richer in vitamin C.
  • Tempeh covers your daily copper needs 51% more than hash browns.
  • Hash browns have 9 times less vitamin B2 than tempeh. Tempeh has 0.358mg of vitamin B2, while hash browns have 0.038mg.
  • Tempeh contains less sodium.
  • Hash browns have a higher glycemic index. The glycemic index of hash browns is 56, while the glycemic index of tempeh is 15.

Specific food types used in this comparison are Tempeh and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Tempeh vs Hash browns 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
9
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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +484.2%
Contains more PotassiumPotassium +16.1%
Contains more IronIron +350%
Contains more CopperCopper +460%
Contains more ZincZinc +216.7%
Contains more PhosphorusPhosphorus +171.4%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +722.8%
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
5
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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin B2Vitamin B2 +842.1%
Contains more Vitamin B3Vitamin B3 +43.6%
Contains more Vitamin B6Vitamin B6 +15.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +75.6%
Contains more Vitamin B5Vitamin B5 +36.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Hash browns DV% diff.
Copper 0.56mg 0.1mg 51%
Manganese 1.3mg 0.158mg 50%
Protein 20.29g 2.58g 35%
Iron 2.7mg 0.6mg 26%
Vitamin B2 0.358mg 0.038mg 25%
Phosphorus 266mg 98mg 24%
Sodium 9mg 566mg 24%
Vitamin E 2.62mg 17%
Magnesium 81mg 21mg 14%
Monounsaturated fat 3.205g 7.827g 12%
Fiber 2.7g 11%
Starch 25.74g 11%
Fats 10.8g 17.04g 10%
Polyunsaturated fat 4.3g 5.665g 9%
Calcium 111mg 19mg 9%
Vitamin K 9.9µg 8%
Zinc 1.14mg 0.36mg 7%
Carbs 7.64g 28.88g 7%
Vitamin C 0mg 5.4mg 6%
Vitamin B1 0.078mg 0.137mg 5%
Vitamin B3 2.64mg 1.838mg 5%
Calories 192kcal 272kcal 4%
Vitamin B12 0.08µg 0µg 3%
Choline 17.8mg 3%
Folate 24µg 12µg 3%
Vitamin B5 0.278mg 0.38mg 2%
Vitamin B6 0.215mg 0.186mg 2%
Potassium 412mg 355mg 2%
Selenium 0µg 0.4µg 1%
Net carbs 7.64g 26.18g N/A
Sugar 0.56g N/A
Trans fat 0g 0.056g N/A
Saturated fat 2.539g 2.54g 0%
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%
Fructose 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g 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% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more ProteinProtein +686.4%
Contains more WaterWater +21.1%
Contains more FatsFats +57.8%
Contains more CarbsCarbs +278%
Contains more OtherOther +37.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
1
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains more Mono. FatMonounsaturated fat +144.2%
Contains more Poly. FatPolyunsaturated fat +31.7%
~equal in Saturated fat ~2.54g

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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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.