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Tempeh vs. Mamey Sapote — In-Depth Nutrition Comparison

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How are tempeh and mamey Sapote different?

  • Tempeh is richer in manganese, copper, phosphorus, iron, vitamin B2, magnesium, and calcium, while mamey Sapote is higher in vitamin B6 and vitamin C.
  • Tempeh covers your daily need for manganese, 48% more than mamey Sapote.
  • Tempeh contains 15 times more saturated fat than mamey Sapote. Tempeh contains 2.539g of saturated fat, while mamey Sapote contains 0.169g.

Tempeh and Sapote, mamey, raw types were used in this article.

Infographic

Tempeh vs Mamey Sapote 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
7
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 7.9% 5.4% 40% 29% 71% 5.2% 11% 0.91% 27% 0%
Contains more MagnesiumMagnesium +636.4%
Contains more CalciumCalcium +516.7%
Contains more IronIron +246.2%
Contains more CopperCopper +162.9%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +923.1%
Contains more ManganeseManganese +537.3%
Contains more PotassiumPotassium +10.2%
Contains less SodiumSodium -22.2%
~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
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 77% 2.3% 42% 0% 3.3% 27% 27% 24% 166% 0% 0% 5.3% 0%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +208.6%
Contains more Vitamin B3Vitamin B3 +84.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +242.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +42.8%
Contains more Vitamin B6Vitamin B6 +234.9%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
3
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Contains more ProteinProtein +1299.3%
Contains more FatsFats +2247.8%
Contains more OtherOther +44.6%
Contains more CarbsCarbs +320.2%
~equal in Water ~64.87g

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
46% 28% 26%
Saturated fat: Sat. Fat 0.169 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.097 g
Contains more Mono. FatMonounsaturated fat +3042.2%
Contains more Poly. FatPolyunsaturated fat +4333%
Contains less Sat. FatSaturated fat -93.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Mamey Sapote DV% diff.
Manganese 1.3mg 0.204mg 48%
Copper 0.56mg 0.213mg 39%
Vitamin B6 0.215mg 0.72mg 39%
Protein 20.29g 1.45g 38%
Phosphorus 266mg 26mg 34%
Polyunsaturated fat 4.3g 0.097g 28%
Vitamin C 0mg 23mg 26%
Iron 2.7mg 0.78mg 24%
Fiber 5.4g 22%
Vitamin B2 0.358mg 0.116mg 19%
Magnesium 81mg 11mg 17%
Fats 10.8g 0.46g 16%
Vitamin E 2.11mg 14%
Saturated fat 2.539g 0.169g 11%
Fructose 7.66g 10%
Calcium 111mg 18mg 9%
Zinc 1.14mg 0.19mg 9%
Monounsaturated fat 3.205g 0.102g 8%
Carbs 7.64g 32.1g 8%
Vitamin B3 2.64mg 1.432mg 8%
Vitamin B1 0.078mg 0.013mg 5%
Folate 24µg 7µg 4%
Vitamin B12 0.08µg 0µg 3%
Calories 192kcal 124kcal 3%
Starch 6.33g 3%
Vitamin B5 0.278mg 0.397mg 2%
Potassium 412mg 454mg 1%
Vitamin A 0µg 7µg 1%
Net carbs 7.64g 26.7g N/A
Sugar 20.14g N/A
Sodium 9mg 7mg 0%
Tryptophan 0.194mg 0.049mg 0%
Threonine 0.796mg 0.085mg 0%
Isoleucine 0.88mg 0.061mg 0%
Leucine 1.43mg 0.073mg 0%
Lysine 0.908mg 0.073mg 0%
Methionine 0.175mg 0.024mg 0%
Phenylalanine 0.893mg 0.061mg 0%
Valine 0.92mg 0.073mg 0%
Histidine 0.466mg 0.049mg 0%
Omega-3 - ALA 0.082g N/A
Omega-6 - Linoleic acid 0.011g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Mamey Sapote
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
29%
Mamey Sapote
Minerals Daily Need Coverage Score
73%
Tempeh
20%
Mamey Sapote

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 20.14g)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $3)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Mamey Sapote
Mamey Sapote contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Mamey Sapote
Mamey Sapote is lower in Saturated fat (difference - 2.37g)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 15)
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. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/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.