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  6. Tempeh vs. Papadum

Tempeh vs. Papadum — In-Depth Nutrition Comparison

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The main differences between tempeh and papadum

  • Tempeh contains less iron, folate, copper, magnesium, zinc, potassium, phosphorus, vitamin B1, and selenium than papadum.
  • Daily need coverage for sodium for papadum is 75% higher.
  • Tempeh is lower in sodium.
  • Papadum has a higher glycemic index than tempeh.

Food types used in this article are Tempeh and Papad.

Infographic

Tempeh vs Papadum 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
1
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 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +234.6%
Contains more CalciumCalcium +28.8%
Contains more PotassiumPotassium +142.7%
Contains more IronIron +188.9%
Contains more CopperCopper +78.2%
Contains more ZincZinc +198.2%
Contains more PhosphorusPhosphorus +44.7%
Contains more ManganeseManganese +20.2%
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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 4.3% 1% 69% 60% 28% 55% 66% 0% 1% 164%
Contains more Vitamin B2Vitamin B2 +38.8%
Contains more Vitamin B3Vitamin B3 +79.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +255.1%
Contains more Vitamin B5Vitamin B5 +229.9%
Contains more Vitamin B6Vitamin B6 +32.6%
Contains more FolateFolate +812.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Papadum DV% diff.
Sodium 9mg 1745mg 75%
Fiber 18.6g 74%
Iron 2.7mg 7.8mg 64%
Copper 0.56mg 0.998mg 49%
Folate 24µg 219µg 49%
Magnesium 81mg 271mg 45%
Zinc 1.14mg 3.4mg 21%
Polyunsaturated fat 4.3g 1.148g 21%
Carbs 7.64g 59.87g 17%
Potassium 412mg 1000mg 17%
Phosphorus 266mg 385mg 17%
Vitamin B1 0.078mg 0.277mg 17%
Selenium 0µg 8.3µg 15%
Vitamin B5 0.278mg 0.917mg 13%
Fats 10.8g 3.25g 12%
Protein 20.29g 25.56g 11%
Manganese 1.3mg 1.562mg 11%
Calories 192kcal 371kcal 9%
Vitamin B2 0.358mg 0.258mg 8%
Vitamin B3 2.64mg 1.472mg 7%
Saturated fat 2.539g 1.084g 7%
Monounsaturated fat 3.205g 0.532g 7%
Vitamin B6 0.215mg 0.285mg 5%
Calcium 111mg 143mg 3%
Vitamin B12 0.08µg 0µg 3%
Cholesterol 0mg 4mg 1%
Vitamin A 0µg 13µg 1%
Protein per 100 calories 11g 6.9g N/A
Calories per 10 g protein 95kcal 145kcal N/A
Weight per 100 calories 52g 27g N/A
Unsaturated / Saturated Fat ratio 3 1.5 N/A
Net carbs 7.64g 41.27g N/A
Vitamin E 0.05mg 0%
Vitamin K 0.4µg 0%
Choline 0.4mg 0%
Tryptophan 0.194mg 0.266mg 0%
Threonine 0.796mg 0.886mg 0%
Isoleucine 0.88mg 1.303mg 0%
Leucine 1.43mg 2.115mg 0%
Lysine 0.908mg 1.695mg 0%
Methionine 0.175mg 0.372mg 0%
Phenylalanine 0.893mg 1.491mg 0%
Valine 0.92mg 1.434mg 0%
Histidine 0.466mg 0.715mg 0%

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
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 g
Contains more FatsFats +232.3%
Contains more WaterWater +1609.2%
Contains more ProteinProtein +26%
Contains more CarbsCarbs +683.6%
Contains more OtherOther +383.3%

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
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 g
Contains more Mono. FatMonounsaturated fat +502.4%
Contains more Poly. FatPolyunsaturated fat +274.6%
Contains less Sat. FatSaturated fat -57.3%

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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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.