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Tempeh vs. Pea raw — In-Depth Nutrition Comparison

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How are tempeh and pea raw different?

  • Tempeh is richer in copper, manganese, phosphorus, vitamin B2, iron, and magnesium, while pea raw is higher in vitamin C, vitamin B1, and vitamin A.
  • Pea raw covers your daily need for vitamin C, 44% more than tempeh.
  • Tempeh contains 36 times more saturated fat than pea raw. Tempeh contains 2.539g of saturated fat, while pea raw contains 0.071g.
  • Pea raw has a higher glycemic index (54) than tempeh (15).

Tempeh and Peas, green, raw types were used in this article.

Infographic

Tempeh vs Pea 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
7
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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +344%
Contains more PotassiumPotassium +68.9%
Contains more IronIron +83.7%
Contains more CopperCopper +218.2%
Contains more PhosphorusPhosphorus +146.3%
Contains more ManganeseManganese +217.1%
Contains less SodiumSodium -44.4%
Contains more SeleniumSelenium +∞%
~equal in Zinc ~1.24mg

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
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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin B2Vitamin B2 +171.2%
Contains more Vitamin B3Vitamin B3 +26.3%
Contains more Vitamin B5Vitamin B5 +167.3%
Contains more Vitamin B6Vitamin B6 +27.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +241%
Contains more FolateFolate +170.8%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
3
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +274.4%
Contains more FatsFats +2600%
Contains more OtherOther +86.2%
Contains more CarbsCarbs +89.1%
Contains more WaterWater +32.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +9057.1%
Contains more Poly. FatPolyunsaturated fat +2199.5%
Contains less Sat. FatSaturated fat -97.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Pea raw DV% diff.
Vitamin C 0mg 40mg 44%
Copper 0.56mg 0.176mg 43%
Manganese 1.3mg 0.41mg 39%
Protein 20.29g 5.42g 30%
Polyunsaturated fat 4.3g 0.187g 27%
Fiber 5.7g 23%
Phosphorus 266mg 108mg 23%
Vitamin K 24.8µg 21%
Vitamin B2 0.358mg 0.132mg 17%
Vitamin B1 0.078mg 0.266mg 16%
Fats 10.8g 0.4g 16%
Iron 2.7mg 1.47mg 15%
Magnesium 81mg 33mg 11%
Saturated fat 2.539g 0.071g 11%
Folate 24µg 65µg 10%
Calcium 111mg 25mg 9%
Monounsaturated fat 3.205g 0.035g 8%
Calories 192kcal 81kcal 6%
Potassium 412mg 244mg 5%
Choline 28.4mg 5%
Vitamin A 0µg 38µg 4%
Vitamin B6 0.215mg 0.169mg 4%
Selenium 0µg 1.8µg 3%
Vitamin B3 2.64mg 2.09mg 3%
Vitamin B5 0.278mg 0.104mg 3%
Vitamin B12 0.08µg 0µg 3%
Carbs 7.64g 14.45g 2%
Vitamin E 0.13mg 1%
Zinc 1.14mg 1.24mg 1%
Net carbs 7.64g 8.75g N/A
Sugar 5.67g N/A
Sodium 9mg 5mg 0%
Tryptophan 0.194mg 0.037mg 0%
Threonine 0.796mg 0.203mg 0%
Isoleucine 0.88mg 0.195mg 0%
Leucine 1.43mg 0.323mg 0%
Lysine 0.908mg 0.317mg 0%
Methionine 0.175mg 0.082mg 0%
Phenylalanine 0.893mg 0.2mg 0%
Valine 0.92mg 0.235mg 0%
Histidine 0.466mg 0.107mg 0%
Fructose 0.39g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Pea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
Minerals Daily Need Coverage Score
73%
Tempeh
31%
Pea raw

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 5.67g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 39)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $0.3)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 2.468g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.