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. Pacific saury raw

Tempeh vs. Pacific saury raw — In-Depth Nutrition Comparison

Compare

What are the main differences between tempeh and pacific saury raw?

  • Tempeh is richer in copper, manganese, iron, vitamin B2, and magnesium, yet pacific saury raw is richer in vitamin B12, selenium, and vitamin D.
  • Pacific saury raw's daily need coverage for vitamin B12 is 80% higher.
  • Tempeh has 22 times more saturated fat than pacific saury raw. Tempeh has 2.539g of saturated fat, while pacific saury raw has 0.118g.
  • Pacific saury raw has a lower glycemic index than tempeh.

We used Tempeh and Fish, pike, northern, raw types in this comparison.

Infographic

Tempeh vs Pacific saury 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
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +161.3%
Contains more CalciumCalcium +94.7%
Contains more PotassiumPotassium +59.1%
Contains more IronIron +390.9%
Contains more CopperCopper +998%
Contains more ZincZinc +70.1%
Contains more PhosphorusPhosphorus +20.9%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +441.7%
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
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin B1Vitamin B1 +34.5%
Contains more Vitamin B2Vitamin B2 +468.3%
Contains more Vitamin B3Vitamin B3 +14.8%
Contains more Vitamin B6Vitamin B6 +83.8%
Contains more FolateFolate +60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +169.8%
Contains more Vitamin B12Vitamin B12 +2400%

All nutrients comparison - raw data values

Nutrient Tempeh Pacific saury raw DV% diff.
Vitamin B12 0.08µg 2µg 80%
Copper 0.56mg 0.051mg 57%
Manganese 1.3mg 0.24mg 46%
Polyunsaturated fat 4.3g 0.202g 27%
Iron 2.7mg 0.55mg 27%
Selenium 0µg 12.6µg 23%
Vitamin B2 0.358mg 0.063mg 23%
Fats 10.8g 0.69g 16%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Vitamin D 0IU 99IU 12%
Magnesium 81mg 31mg 12%
Choline 65mg 12%
Saturated fat 2.539g 0.118g 11%
Vitamin B5 0.278mg 0.75mg 9%
Monounsaturated fat 3.205g 0.157g 8%
Vitamin B6 0.215mg 0.117mg 8%
Phosphorus 266mg 220mg 7%
Calories 192kcal 88kcal 5%
Calcium 111mg 57mg 5%
Potassium 412mg 259mg 5%
Vitamin C 0mg 3.8mg 4%
Zinc 1.14mg 0.67mg 4%
Carbs 7.64g 0g 3%
Vitamin B1 0.078mg 0.058mg 2%
Protein 20.29g 19.26g 2%
Vitamin B3 2.64mg 2.3mg 2%
Vitamin A 0µg 21µg 2%
Folate 24µg 15µg 2%
Vitamin E 0.2mg 1%
Sodium 9mg 39mg 1%
Net carbs 7.64g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.194mg 0.216mg 0%
Threonine 0.796mg 0.844mg 0%
Isoleucine 0.88mg 0.887mg 0%
Leucine 1.43mg 1.565mg 0%
Lysine 0.908mg 1.768mg 0%
Methionine 0.175mg 0.57mg 0%
Phenylalanine 0.893mg 0.752mg 0%
Valine 0.92mg 0.992mg 0%
Histidine 0.466mg 0.567mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g N/A

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +1465.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +43.4%
Contains more WaterWater +32.3%
~equal in Protein ~19.26g

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +1941.4%
Contains more Poly. FatPolyunsaturated fat +2028.7%
Contains less Sat. FatSaturated fat -95.4%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.