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  6. Tempeh vs. Brazil nut

Tempeh vs. Brazil nut — In-Depth Nutrition Comparison

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Important differences between tempeh and brazil nut

  • Tempeh has more vitamin B2, vitamin B3, and vitamin B6; however, brazil nut has more selenium, copper, magnesium, phosphorus, vitamin B1, and zinc.
  • Brazil nut's daily need coverage for selenium is 3485% more.
  • Tempeh has 10 times more vitamin B2 than brazil nut. Tempeh has 0.358mg of vitamin B2, while brazil nut has 0.035mg.
  • Tempeh is lower in saturated fat.

The food varieties used in the comparison are Tempeh and Nuts, brazilnuts, dried, unblanched.

Infographic

Tempeh vs Brazil nut 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
0
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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +364.2%
Contains more CalciumCalcium +44.1%
Contains more PotassiumPotassium +60%
Contains more CopperCopper +211.3%
Contains more ZincZinc +256.1%
Contains more PhosphorusPhosphorus +172.6%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +∞%
~equal in Iron ~2.43mg
~equal in Manganese ~1.223mg

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin B2Vitamin B2 +922.9%
Contains more Vitamin B3Vitamin B3 +794.9%
Contains more Vitamin B5Vitamin B5 +51.1%
Contains more Vitamin B6Vitamin B6 +112.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +691%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~22µg

All nutrients comparison - raw data values

Nutrient Tempeh Brazil nut DV% diff.
Selenium 0µg 1917µg 3485%
Polyunsaturated fat 4.3g 24.399g 134%
Copper 0.56mg 1.743mg 131%
Fats 10.8g 67.1g 87%
Magnesium 81mg 376mg 70%
Phosphorus 266mg 725mg 66%
Saturated fat 2.539g 16.134g 62%
Monounsaturated fat 3.205g 23.879g 52%
Vitamin B1 0.078mg 0.617mg 45%
Vitamin E 5.65mg 38%
Fiber 7.5g 30%
Zinc 1.14mg 4.06mg 27%
Vitamin B2 0.358mg 0.035mg 25%
Calories 192kcal 659kcal 23%
Vitamin B3 2.64mg 0.295mg 15%
Protein 20.29g 14.32g 12%
Vitamin B6 0.215mg 0.101mg 9%
Potassium 412mg 659mg 7%
Calcium 111mg 160mg 5%
Choline 28.8mg 5%
Iron 2.7mg 2.43mg 3%
Manganese 1.3mg 1.223mg 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin B5 0.278mg 0.184mg 2%
Carbs 7.64g 11.74g 1%
Vitamin C 0mg 0.7mg 1%
Folate 24µg 22µg 1%
Net carbs 7.64g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Sodium 9mg 3mg 0%
Tryptophan 0.194mg 0.135mg 0%
Threonine 0.796mg 0.365mg 0%
Isoleucine 0.88mg 0.518mg 0%
Leucine 1.43mg 1.19mg 0%
Lysine 0.908mg 0.49mg 0%
Methionine 0.175mg 1.124mg 0%
Phenylalanine 0.893mg 0.639mg 0%
Valine 0.92mg 0.76mg 0%
Histidine 0.466mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
2
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +41.7%
Contains more WaterWater +1644.2%
Contains more FatsFats +521.3%
Contains more CarbsCarbs +53.7%
Contains more OtherOther +111.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
1
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -84.3%
Contains more Mono. FatMonounsaturated fat +645.1%
Contains more Poly. FatPolyunsaturated fat +467.4%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.