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Tempeh vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Significant differences between tempeh and jerusalem artichoke

  • Tempeh has more manganese, copper, phosphorus, vitamin B2, magnesium, vitamin B6, calcium, and zinc; however, jerusalem artichoke is richer in vitamin B1.
  • Tempeh covers your daily manganese needs 54% more than jerusalem artichoke.
  • Jerusalem artichoke has a higher glycemic index. The glycemic index of jerusalem artichoke is 32, while the glycemic index of tempeh is 15.

Specific food types used in this comparison are Tempeh and Jerusalem-artichokes, raw.

Infographic

Tempeh vs Jerusalem artichoke 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
6
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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +376.5%
Contains more CalciumCalcium +692.9%
Contains more CopperCopper +300%
Contains more ZincZinc +850%
Contains more PhosphorusPhosphorus +241%
Contains more ManganeseManganese +2066.7%
Contains more IronIron +25.9%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~429mg

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
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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin B2Vitamin B2 +496.7%
Contains more Vitamin B3Vitamin B3 +103.1%
Contains more Vitamin B6Vitamin B6 +179.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +84.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +156.4%
Contains more Vitamin B5Vitamin B5 +42.8%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more ProteinProtein +914.5%
Contains more FatsFats +107900%
Contains more CarbsCarbs +128.3%
Contains more WaterWater +30.8%
Contains more OtherOther +56.8%

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
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +80025%
Contains more Poly. FatPolyunsaturated fat +429900%
Contains less Sat. FatSaturated fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Jerusalem artichoke DV% diff.
Manganese 1.3mg 0.06mg 54%
Copper 0.56mg 0.14mg 47%
Protein 20.29g 2g 37%
Polyunsaturated fat 4.3g 0.001g 29%
Phosphorus 266mg 78mg 27%
Vitamin B2 0.358mg 0.06mg 23%
Fats 10.8g 0.01g 17%
Magnesium 81mg 17mg 15%
Saturated fat 2.539g 0g 12%
Vitamin B6 0.215mg 0.077mg 11%
Vitamin B1 0.078mg 0.2mg 10%
Calcium 111mg 14mg 10%
Iron 2.7mg 3.4mg 9%
Zinc 1.14mg 0.12mg 9%
Monounsaturated fat 3.205g 0.004g 8%
Vitamin B3 2.64mg 1.3mg 8%
Calories 192kcal 73kcal 6%
Fiber 1.6g 6%
Choline 30mg 5%
Vitamin C 0mg 4mg 4%
Carbs 7.64g 17.44g 3%
Vitamin B12 0.08µg 0µg 3%
Folate 24µg 13µg 3%
Vitamin B5 0.278mg 0.397mg 2%
Vitamin E 0.19mg 1%
Selenium 0µg 0.7µg 1%
Potassium 412mg 429mg 1%
Net carbs 7.64g 15.84g N/A
Sugar 9.6g N/A
Sodium 9mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 0.1µg 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 Jerusalem artichoke
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
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
73%
Tempeh
28%
Jerusalem artichoke

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 9.6g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 17)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $0.4)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated fat (difference - 2.539g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.