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Tempeh vs. Horned melon — In-Depth Nutrition Comparison

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A recap on differences between tempeh and horned melon

  • Horned melon has less copper, manganese, phosphorus, vitamin B2, iron, vitamin B3, vitamin B6, calcium, magnesium, and potassium.
  • Tempeh covers your daily copper needs 60% more than horned melon.
  • Horned melon contains 33 times less manganese than tempeh. Tempeh contains 1.3mg of manganese, while horned melon contains 0.039mg.
  • The glycemic index of horned melon is higher.

Food varieties used in this article are Tempeh and Horned melon (Kiwano).

Infographic

Tempeh vs Horned melon 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
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 29% 3.9% 11% 42% 6.7% 13% 16% 0.26% 5.1% 0%
Contains more MagnesiumMagnesium +102.5%
Contains more CalciumCalcium +753.8%
Contains more PotassiumPotassium +235%
Contains more IronIron +138.9%
Contains more CopperCopper +2700%
Contains more ZincZinc +137.5%
Contains more PhosphorusPhosphorus +618.9%
Contains more ManganeseManganese +3233.3%
Contains less SodiumSodium -77.8%
~equal in Selenium ~µg

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
7
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% 2.3% 0% 0% 6.3% 3.5% 11% 11% 15% 0% 0% 2.3% 0%
Contains more Vitamin B1Vitamin B1 +212%
Contains more Vitamin B2Vitamin B2 +2286.7%
Contains more Vitamin B3Vitamin B3 +367.3%
Contains more Vitamin B5Vitamin B5 +51.9%
Contains more Vitamin B6Vitamin B6 +241.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +700%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~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
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
Contains more ProteinProtein +1039.9%
Contains more FatsFats +757.1%
Contains more OtherOther +276.7%
Contains more WaterWater +49.2%
~equal in Carbs ~7.56g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Horned melon DV% diff.
Copper 0.56mg 0.02mg 60%
Manganese 1.3mg 0.039mg 55%
Protein 20.29g 1.78g 37%
Phosphorus 266mg 37mg 33%
Polyunsaturated fat 4.3g 29%
Vitamin B2 0.358mg 0.015mg 26%
Iron 2.7mg 1.13mg 20%
Fats 10.8g 1.26g 15%
Vitamin B3 2.64mg 0.565mg 13%
Saturated fat 2.539g 12%
Vitamin B6 0.215mg 0.063mg 12%
Magnesium 81mg 40mg 10%
Calcium 111mg 13mg 10%
Potassium 412mg 123mg 9%
Monounsaturated fat 3.205g 8%
Calories 192kcal 44kcal 7%
Vitamin C 0mg 5.3mg 6%
Zinc 1.14mg 0.48mg 6%
Folate 24µg 3µg 5%
Vitamin B1 0.078mg 0.025mg 4%
Vitamin B12 0.08µg 3%
Vitamin B5 0.278mg 0.183mg 2%
Vitamin A 0µg 7µg 1%
Carbs 7.64g 7.56g 0%
Net carbs 7.64g 7.56g N/A
Sodium 9mg 2mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Horned melon
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
5%
Horned melon
Minerals Daily Need Coverage Score
73%
Tempeh
13%
Horned melon

Comparison summary

Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 33)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.4)
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 Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 2.539g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Horned melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/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.