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Tempeh vs. Mulberry — In-Depth Nutrition Comparison

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The main differences between tempeh and mulberries

  • Tempeh has more copper, phosphorus, vitamin B2, magnesium, vitamin B6, vitamin B3, iron, and zinc; however, mulberries have more vitamin C.
  • Daily need coverage for copper for tempeh is 56% higher.
  • Mulberries have 94 times less saturated fat than tempeh. Tempeh has 2.539g of saturated fat, while mulberries have 0.027g.

Food types used in this article are Tempeh and Mulberries, raw.

Infographic

Tempeh vs Mulberry 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
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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +184.6%
Contains more PotassiumPotassium +112.4%
Contains more IronIron +45.9%
Contains more CopperCopper +833.3%
Contains more ZincZinc +850%
Contains more PhosphorusPhosphorus +600%
Contains less SodiumSodium -10%
Contains more ManganeseManganese +∞%
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
7
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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin B1Vitamin B1 +169%
Contains more Vitamin B2Vitamin B2 +254.5%
Contains more Vitamin B3Vitamin B3 +325.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +330%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg

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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +1309%
Contains more FatsFats +2669.2%
Contains more OtherOther +134.8%
Contains more CarbsCarbs +28.3%
Contains more WaterWater +47%

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +7717.1%
Contains more Poly. FatPolyunsaturated fat +1977.3%
Contains less Sat. FatSaturated fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Mulberry DV% diff.
Manganese 1.3mg 57%
Copper 0.56mg 0.06mg 56%
Vitamin C 0mg 36.4mg 40%
Protein 20.29g 1.44g 38%
Phosphorus 266mg 38mg 33%
Polyunsaturated fat 4.3g 0.207g 27%
Vitamin B2 0.358mg 0.101mg 20%
Fats 10.8g 0.39g 16%
Magnesium 81mg 18mg 15%
Vitamin B3 2.64mg 0.62mg 13%
Vitamin B6 0.215mg 0.05mg 13%
Iron 2.7mg 1.85mg 11%
Saturated fat 2.539g 0.027g 11%
Zinc 1.14mg 0.12mg 9%
Monounsaturated fat 3.205g 0.041g 8%
Calories 192kcal 43kcal 7%
Vitamin K 7.8µg 7%
Calcium 111mg 39mg 7%
Fiber 1.7g 7%
Vitamin E 0.87mg 6%
Vitamin B5 0.278mg 6%
Potassium 412mg 194mg 6%
Folate 24µg 6µg 5%
Vitamin B1 0.078mg 0.029mg 4%
Vitamin B12 0.08µg 0µg 3%
Choline 12.3mg 2%
Selenium 0µg 0.6µg 1%
Carbs 7.64g 9.8g 1%
Net carbs 7.64g 8.1g N/A
Sugar 8.1g N/A
Sodium 9mg 10mg 0%
Vitamin A 0µg 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 Mulberry
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
17%
Mulberry
Minerals Daily Need Coverage Score
73%
Tempeh
16%
Mulberry

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 8.1g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 10)
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 is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 2.512g)
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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.