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  6. Tempeh vs. Marrow-stem Kale

Tempeh vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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A recap on differences between tempeh and marrow-stem Kale

  • Tempeh has more copper, phosphorus, manganese, iron, vitamin B2, and magnesium; however, marrow-stem Kale is higher in vitamin A, vitamin C, and folate.
  • Marrow-stem Kale covers your daily vitamin A needs 100% more than tempeh.
  • Marrow-stem Kale contains 46 times less saturated fat than tempeh. Tempeh contains 2.539g of saturated fat, while marrow-stem Kale contains 0.055g.
  • The glycemic index of marrow-stem Kale is higher.

Food varieties used in this article are Tempeh and Collards, raw.

Infographic

Tempeh vs Marrow-stem Kale 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
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +93.4%
Contains more IronIron +474.5%
Contains more CopperCopper +1117.4%
Contains more ZincZinc +442.9%
Contains more PhosphorusPhosphorus +964%
Contains less SodiumSodium -47.1%
Contains more ManganeseManganese +97.6%
Contains more CalciumCalcium +109%
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +44.4%
Contains more Vitamin B2Vitamin B2 +175.4%
Contains more Vitamin B3Vitamin B3 +255.8%
Contains more Vitamin B6Vitamin B6 +30.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +437.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.267mg

All nutrients comparison - raw data values

Nutrient Tempeh Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Copper 0.56mg 0.046mg 57%
Vitamin C 0mg 35.3mg 39%
Protein 20.29g 3.02g 35%
Phosphorus 266mg 25mg 34%
Manganese 1.3mg 0.658mg 28%
Vitamin A 0µg 251µg 28%
Iron 2.7mg 0.47mg 28%
Polyunsaturated fat 4.3g 0.201g 27%
Folate 24µg 129µg 26%
Vitamin B2 0.358mg 0.13mg 18%
Fiber 4g 16%
Fats 10.8g 0.61g 16%
Vitamin E 2.26mg 15%
Magnesium 81mg 27mg 13%
Vitamin B3 2.64mg 0.742mg 12%
Calcium 111mg 232mg 12%
Saturated fat 2.539g 0.055g 11%
Calories 192kcal 32kcal 8%
Zinc 1.14mg 0.21mg 8%
Monounsaturated fat 3.205g 0.03g 8%
Potassium 412mg 213mg 6%
Choline 23.2mg 4%
Vitamin B6 0.215mg 0.165mg 4%
Vitamin B12 0.08µg 0µg 3%
Vitamin B1 0.078mg 0.054mg 2%
Selenium 0µg 1.3µg 2%
Carbs 7.64g 5.42g 1%
Net carbs 7.64g 1.42g N/A
Sugar 0.46g N/A
Sodium 9mg 17mg 0%
Vitamin B5 0.278mg 0.267mg 0%
Tryptophan 0.194mg 0.031mg 0%
Threonine 0.796mg 0.086mg 0%
Isoleucine 0.88mg 0.1mg 0%
Leucine 1.43mg 0.151mg 0%
Lysine 0.908mg 0.117mg 0%
Methionine 0.175mg 0.033mg 0%
Phenylalanine 0.893mg 0.087mg 0%
Valine 0.92mg 0.12mg 0%
Histidine 0.466mg 0.047mg 0%

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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +571.9%
Contains more FatsFats +1670.5%
Contains more CarbsCarbs +41%
Contains more OtherOther +21.8%
Contains more WaterWater +50.2%

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +10583.3%
Contains more Poly. FatPolyunsaturated fat +2039.3%
Contains less Sat. FatSaturated fat -97.8%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.