Tempeh vs. Pastrami — In-Depth Nutrition Comparison
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How are tempeh and pastrami different?
- Tempeh is higher in manganese, copper, magnesium, vitamin B2, and phosphorus; however, pastrami is richer in vitamin B12, zinc, and selenium.
- Daily need coverage for vitamin B12 for pastrami is 75% higher.
- Tempeh contains 48 times more manganese than pastrami. While tempeh contains 1.3mg of manganese, pastrami contains only 0.027mg.
- Tempeh has less sodium.
- Tempeh has a lower glycemic index (15) than pastrami (70).
Tempeh and Beef, cured, pastrami are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +376.5% |
| Contains more CalciumCalcium | +1010% |
| Contains more PotassiumPotassium | +96.2% |
| Contains more IronIron | +21.6% |
| Contains more CopperCopper | +515.4% |
| Contains more PhosphorusPhosphorus | +52% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +4714.8% |
| Contains more ZincZinc | +336.8% |
| 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.
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B2Vitamin B2 | +122.4% |
| Contains more FolateFolate | +300% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +61.4% |
| Contains more Vitamin B12Vitamin B12 | +2237.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +85.6% |
| Contains more CarbsCarbs | +2022.2% |
| Contains more WaterWater | +16.6% |
| Contains more OtherOther | +53.7% |
~equal in
Protein
~21.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +51.3% |
| Contains more Poly. FatPolyunsaturated fat | +2865.5% |
~equal in
Saturated fat
~2.681g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0.08µg | 1.87µg | 75% |
| Manganese | 1.3mg | 0.027mg | 55% |
| Copper | 0.56mg | 0.091mg | 52% |
| Sodium | 9mg | 1078mg | 46% |
| Zinc | 1.14mg | 4.98mg | 35% |
| Selenium | 0µg | 17.7µg | 32% |
| Polyunsaturated fat | 4.3g | 0.145g | 28% |
| Cholesterol | 0mg | 68mg | 23% |
| Vitamin B2 | 0.358mg | 0.161mg | 15% |
| Choline | 81.6mg | 15% | |
| Magnesium | 81mg | 17mg | 15% |
| Phosphorus | 266mg | 175mg | 13% |
| Vitamin B3 | 2.64mg | 4.26mg | 10% |
| Calcium | 111mg | 10mg | 10% |
| Fats | 10.8g | 5.82g | 8% |
| Potassium | 412mg | 210mg | 6% |
| Iron | 2.7mg | 2.22mg | 6% |
| Folate | 24µg | 6µg | 5% |
| Monounsaturated fat | 3.205g | 2.118g | 3% |
| Protein | 20.29g | 21.8g | 3% |
| Calories | 192kcal | 147kcal | 2% |
| Vitamin B1 | 0.078mg | 0.052mg | 2% |
| Carbs | 7.64g | 0.36g | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin K | 0.7µg | 1% | |
| Vitamin E | 0.12mg | 1% | |
| Saturated fat | 2.539g | 2.681g | 1% |
| Vitamin D | 0IU | 4IU | 1% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 7.64g | 0.36g | N/A |
| Sugar | 0.1g | N/A | |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin B5 | 0.278mg | 0.265mg | 0% |
| Vitamin B6 | 0.215mg | 0.221mg | 0% |
| Tryptophan | 0.194mg | 0.141mg | 0% |
| Threonine | 0.796mg | 0.857mg | 0% |
| Isoleucine | 0.88mg | 0.976mg | 0% |
| Leucine | 1.43mg | 1.706mg | 0% |
| Lysine | 0.908mg | 1.812mg | 0% |
| Methionine | 0.175mg | 0.558mg | 0% |
| Phenylalanine | 0.893mg | 0.847mg | 0% |
| Valine | 0.92mg | 1.065mg | 0% |
| Histidine | 0.466mg | 0.684mg | 0% |
| Fructose | 0.01g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
37%
Minerals Daily Need Coverage Score
73%
60%
Comparison summary
Which food is lower in Cholesterol?
Tempeh is lower in Cholesterol (difference - 68mg)
Which food is lower in Sugar?
Tempeh is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Tempeh contains less Sodium (difference - 1069mg)
Which food is lower in Saturated fat?
Tempeh is lower in Saturated fat (difference - 0.142g)
Which food is lower in glycemic index?
Tempeh is lower in glycemic index (difference - 55)
Which food is cheaper?
Tempeh is cheaper (difference - $2.2)
Which food is richer in minerals?
Tempeh is relatively richer in minerals
Which food is richer in vitamins?
Pastrami is relatively richer in vitamins