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  6. Tempeh vs. Ice cream sandwich

Tempeh vs. Ice cream sandwich — In-Depth Nutrition Comparison

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Important differences between tempeh and ice cream sandwich

  • Ice cream sandwich has less manganese, copper, iron, phosphorus, vitamin B2, vitamin B6, magnesium, potassium, and vitamin B3.
  • Tempeh's daily need coverage for manganese is 40% more.
  • Tempeh has 10 times more iron than ice cream sandwich. Tempeh has 2.7mg of iron, while ice cream sandwich has 0.26mg.
  • Ice cream sandwich has a higher glycemic index than tempeh.

The food varieties used in the comparison are Tempeh and Ice cream sandwich.

Infographic

Tempeh vs Ice cream sandwich 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 21% 26% 10% 9.8% 85% 16% 31% 17% 50% 17%
Contains more MagnesiumMagnesium +179.3%
Contains more CalciumCalcium +29.1%
Contains more PotassiumPotassium +258.3%
Contains more IronIron +938.5%
Contains more CopperCopper +120.5%
Contains more ZincZinc +90%
Contains more PhosphorusPhosphorus +269.4%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +241.2%
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 0% 29% 8% 0% 28% 34% 29% 13% 6.5% 6.3% 3.3% 26% 4.4%
Contains more Vitamin B2Vitamin B2 +145.2%
Contains more Vitamin B3Vitamin B3 +68.6%
Contains more Vitamin B5Vitamin B5 +33%
Contains more Vitamin B6Vitamin B6 +667.9%
Contains more Vitamin B12Vitamin B12 +60%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +42.3%
Contains more FolateFolate +41.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Ice cream sandwich DV% diff.
Manganese 1.3mg 0.381mg 40%
Copper 0.56mg 0.254mg 34%
Protein 20.29g 4.29g 32%
Iron 2.7mg 0.26mg 31%
Phosphorus 266mg 72mg 28%
Vitamin B2 0.358mg 0.146mg 16%
Polyunsaturated fat 4.3g 2.272g 14%
Vitamin B6 0.215mg 0.028mg 14%
Magnesium 81mg 29mg 12%
Carbs 7.64g 37.14g 10%
Vitamin A 0µg 86µg 10%
Potassium 412mg 115mg 9%
Vitamin B3 2.64mg 1.566mg 7%
Cholesterol 0mg 21mg 7%
Selenium 0µg 3.1µg 6%
Sodium 9mg 129mg 5%
Zinc 1.14mg 0.6mg 5%
Folate 24µg 34µg 3%
Calcium 111mg 86mg 3%
Vitamin E 0.4mg 3%
Fats 10.8g 8.57g 3%
Vitamin B1 0.078mg 0.111mg 3%
Calories 192kcal 237kcal 2%
Vitamin B5 0.278mg 0.209mg 1%
Caffeine 4mg 1%
Vitamin K 1.3µg 1%
Choline 8mg 1%
Saturated fat 2.539g 2.317g 1%
Monounsaturated fat 3.205g 2.661g 1%
Vitamin B12 0.08µg 0.05µg 1%
Net carbs 7.64g 37.14g N/A
Sugar 18.57g 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 - EPA 0.002g N/A
Omega-3 - DHA 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
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
4% 9% 37% 49%
Protein: 4.29 g
Fats: 8.57 g
Carbs: 37.14 g
Water: 48.9 g
Other: 1.1 g
Contains more ProteinProtein +373%
Contains more FatsFats +26%
Contains more WaterWater +22%
Contains more OtherOther +47.3%
Contains more CarbsCarbs +386.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
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
32% 37% 31%
Saturated fat: Sat. Fat 2.317 g
Monounsaturated fat: Mono. Fat 2.661 g
Polyunsaturated fat: Poly. Fat 2.272 g
Contains more Mono. FatMonounsaturated fat +20.4%
Contains more Poly. FatPolyunsaturated fat +89.3%
~equal in Saturated fat ~2.317g

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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. Ice cream sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172226/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.