Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tempeh
  5. Compare
  6. Tempeh vs. Mustard Greens Raw

Tempeh vs. Mustard Greens Raw — In-Depth Nutrition Comparison

Compare

The main differences between tempeh and mustard Greens Raw

  • Tempeh has more copper, phosphorus, vitamin B2, iron, magnesium, vitamin B3, and zinc; however, mustard Greens Raw have more vitamin C and vitamin A.
  • Daily need coverage for vitamin C for mustard Greens Raw is 78% higher.
  • Mustard Greens Raw have 254 times less saturated fat than tempeh. Tempeh has 2.539g of saturated fat, while mustard Greens Raw have 0.01g.
  • Mustard Greens Raw have a higher glycemic index than tempeh.

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

Infographic

Tempeh vs Mustard Greens Raw 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
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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +153.1%
Contains more IronIron +64.6%
Contains more CopperCopper +239.4%
Contains more ZincZinc +356%
Contains more PhosphorusPhosphorus +358.6%
Contains less SodiumSodium -55%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~115mg
~equal in Potassium ~384mg

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
6
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B2Vitamin B2 +225.5%
Contains more Vitamin B3Vitamin B3 +230%
Contains more Vitamin B5Vitamin B5 +32.4%
Contains more Vitamin B6Vitamin B6 +19.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.08mg

All nutrients comparison - raw data values

Nutrient Tempeh Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 0mg 70mg 78%
Manganese 1.3mg 57%
Copper 0.56mg 0.165mg 44%
Protein 20.29g 2.86g 35%
Phosphorus 266mg 58mg 30%
Polyunsaturated fat 4.3g 0.038g 28%
Vitamin B2 0.358mg 0.11mg 19%
Vitamin A 0µg 151µg 17%
Fats 10.8g 0.42g 16%
Iron 2.7mg 1.64mg 13%
Fiber 3.2g 13%
Vitamin E 2.01mg 13%
Magnesium 81mg 32mg 12%
Vitamin B3 2.64mg 0.8mg 12%
Saturated fat 2.539g 0.01g 11%
Calories 192kcal 27kcal 8%
Monounsaturated fat 3.205g 0.092g 8%
Zinc 1.14mg 0.25mg 8%
Vitamin B6 0.215mg 0.18mg 3%
Vitamin B12 0.08µg 0µg 3%
Folate 24µg 12µg 3%
Selenium 0µg 0.9µg 2%
Potassium 412mg 384mg 1%
Vitamin B5 0.278mg 0.21mg 1%
Carbs 7.64g 4.67g 1%
Net carbs 7.64g 1.47g N/A
Calcium 111mg 115mg 0%
Sugar 1.32g N/A
Sodium 9mg 20mg 0%
Vitamin B1 0.078mg 0.08mg 0%
Choline 0.5mg 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%

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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +609.4%
Contains more FatsFats +2471.4%
Contains more CarbsCarbs +63.6%
Contains more OtherOther +20%
Contains more WaterWater +52.1%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +3383.7%
Contains more Poly. FatPolyunsaturated fat +11215.8%
Contains less Sat. FatSaturated fat -99.6%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.