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  6. Tempeh vs. Peanut butter

Tempeh vs. Peanut butter — In-Depth Nutrition Comparison

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Important differences between tempeh and peanut butter

  • Tempeh has more copper and vitamin B2; however, peanut butter has more vitamin B3, magnesium, vitamin B6, vitamin B5, manganese, folate, and zinc.
  • Peanut butter's daily need coverage for vitamin B3 is 65% more.
  • Tempeh has 2 times more vitamin B2 than peanut butter. Tempeh has 0.358mg of vitamin B2, while peanut butter has 0.192mg.
  • Tempeh is lower in saturated fat.

The food varieties used in the comparison are Tempeh and Peanut butter, smooth style, without salt.

Infographic

Tempeh vs Peanut butter 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
4
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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more CalciumCalcium +126.5%
Contains more IronIron +55.2%
Contains more CopperCopper +32.7%
Contains less SodiumSodium -47.1%
Contains more MagnesiumMagnesium +107.4%
Contains more PotassiumPotassium +35.4%
Contains more ZincZinc +120.2%
Contains more PhosphorusPhosphorus +25.9%
Contains more ManganeseManganese +28.1%
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
2
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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin B2Vitamin B2 +86.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more Vitamin B3Vitamin B3 +396.7%
Contains more Vitamin B5Vitamin B5 +309%
Contains more Vitamin B6Vitamin B6 +105.1%
Contains more FolateFolate +262.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Peanut butter DV% diff.
Vitamin B3 2.64mg 13.112mg 65%
Fats 10.8g 51.36g 62%
Vitamin E 9.1mg 61%
Monounsaturated fat 3.205g 25.941g 57%
Polyunsaturated fat 4.3g 12.535g 55%
Saturated fat 2.539g 10.325g 35%
Magnesium 81mg 168mg 21%
Calories 192kcal 598kcal 20%
Fiber 5g 20%
Vitamin B5 0.278mg 1.137mg 17%
Vitamin B6 0.215mg 0.441mg 17%
Manganese 1.3mg 1.665mg 16%
Folate 24µg 87µg 16%
Copper 0.56mg 0.422mg 15%
Vitamin B2 0.358mg 0.192mg 13%
Zinc 1.14mg 2.51mg 12%
Iron 2.7mg 1.74mg 12%
Choline 63mg 11%
Phosphorus 266mg 335mg 10%
Selenium 0µg 4.1µg 7%
Calcium 111mg 49mg 6%
Vitamin B1 0.078mg 0.15mg 6%
Carbs 7.64g 22.31g 5%
Potassium 412mg 558mg 4%
Protein 20.29g 22.21g 4%
Vitamin B12 0.08µg 0µg 3%
Starch 3.56g 1%
Net carbs 7.64g 17.31g N/A
Sugar 10.49g N/A
Sodium 9mg 17mg 0%
Vitamin K 0.3µg 0%
Trans fat 0g 0.075g N/A
Tryptophan 0.194mg 0.231mg 0%
Threonine 0.796mg 0.525mg 0%
Isoleucine 0.88mg 0.616mg 0%
Leucine 1.43mg 1.546mg 0%
Lysine 0.908mg 0.681mg 0%
Methionine 0.175mg 0.265mg 0%
Phenylalanine 0.893mg 1.202mg 0%
Valine 0.92mg 0.782mg 0%
Histidine 0.466mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
1
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +4749.6%
Contains more FatsFats +375.6%
Contains more CarbsCarbs +192%
Contains more OtherOther +78.4%
~equal in Protein ~22.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -75.4%
Contains more Mono. FatMonounsaturated fat +709.4%
Contains more Poly. FatPolyunsaturated fat +191.5%

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.