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Tempeh vs. Hazelnut — In-Depth Nutrition Comparison

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The main differences between tempeh and hazelnut

  • Tempeh has more vitamin B2; however, hazelnut has more manganese, copper, vitamin B1, vitamin B6, iron, folate, magnesium, vitamin B5, and zinc.
  • Daily need coverage for manganese for hazelnut is 212% higher.
  • Hazelnut has 3 times less vitamin B2 than tempeh. Tempeh has 0.358mg of vitamin B2, while hazelnut has 0.113mg.

Food types used in this article are Tempeh and Nuts, hazelnuts or filberts.

Infographic

Tempeh vs Hazelnut 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
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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more MagnesiumMagnesium +101.2%
Contains more PotassiumPotassium +65%
Contains more IronIron +74.1%
Contains more CopperCopper +208%
Contains more ZincZinc +114.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +375%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~114mg
~equal in Phosphorus ~290mg

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
3
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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin B2Vitamin B2 +216.8%
Contains more Vitamin B3Vitamin B3 +46.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +724.4%
Contains more Vitamin B5Vitamin B5 +230.2%
Contains more Vitamin B6Vitamin B6 +161.9%
Contains more FolateFolate +370.8%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more ProteinProtein +35.7%
Contains more WaterWater +1023.4%
Contains more FatsFats +462.5%
Contains more CarbsCarbs +118.6%
Contains more OtherOther +41.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated fat -43.1%
Contains more Mono. FatMonounsaturated fat +1324.4%
Contains more Poly. FatPolyunsaturated fat +84.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Hazelnut DV% diff.
Manganese 1.3mg 6.175mg 212%
Copper 0.56mg 1.725mg 129%
Monounsaturated fat 3.205g 45.652g 106%
Vitamin E 15.03mg 100%
Fats 10.8g 60.75g 77%
Vitamin B1 0.078mg 0.643mg 47%
Fiber 9.7g 39%
Vitamin B6 0.215mg 0.563mg 27%
Iron 2.7mg 4.7mg 25%
Polyunsaturated fat 4.3g 7.92g 24%
Folate 24µg 113µg 22%
Calories 192kcal 628kcal 22%
Magnesium 81mg 163mg 20%
Vitamin B2 0.358mg 0.113mg 19%
Vitamin B5 0.278mg 0.918mg 13%
Vitamin K 14.2µg 12%
Zinc 1.14mg 2.45mg 12%
Protein 20.29g 14.95g 11%
Saturated fat 2.539g 4.464g 9%
Potassium 412mg 680mg 8%
Choline 45.6mg 8%
Vitamin C 0mg 6.3mg 7%
Vitamin B3 2.64mg 1.8mg 5%
Selenium 0µg 2.4µg 4%
Vitamin B12 0.08µg 0µg 3%
Phosphorus 266mg 290mg 3%
Carbs 7.64g 16.7g 3%
Net carbs 7.64g 7g N/A
Calcium 111mg 114mg 0%
Sugar 4.34g N/A
Starch 0.48g 0%
Sodium 9mg 0mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.194mg 0.193mg 0%
Threonine 0.796mg 0.497mg 0%
Isoleucine 0.88mg 0.545mg 0%
Leucine 1.43mg 1.063mg 0%
Lysine 0.908mg 0.42mg 0%
Methionine 0.175mg 0.221mg 0%
Phenylalanine 0.893mg 0.663mg 0%
Valine 0.92mg 0.701mg 0%
Histidine 0.466mg 0.432mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Hazelnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
67%
Hazelnut
Minerals Daily Need Coverage Score
73%
Tempeh
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated fat?
Tempeh
Tempeh is lower in Saturated fat (difference - 1.925g)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $3.2)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 9mg)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (15)

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.