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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.29 g
Fats:
10.8 g
Carbs:
7.64 g
Water:
59.65 g
Other:
1.62 g
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
Saturated fat:
Sat. Fat
2.539 g
Monounsaturated fat:
Mono. Fat
3.205 g
Polyunsaturated fat:
Poly. Fat
4.3 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
120%
Minerals Daily Need Coverage Score
73%
25%
Comparison summary
Which food is lower in Sugar?
Tempeh is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Tempeh contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Tempeh is lower in glycemic index (difference - 17)
Which food is cheaper?
Tempeh is cheaper (difference - $0.5)
Which food is richer in minerals?
Tempeh is relatively richer in minerals
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 2.484g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.