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Tempeh vs. Prunes — In-Depth Nutrition Comparison

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A recap on differences between tempeh and prunes

  • Tempeh has more manganese, copper, phosphorus, iron, vitamin B2, magnesium, and calcium; however, prunes are higher in vitamin A and potassium.
  • Tempeh covers your daily manganese needs 44% more than prunes.
  • Prunes contain 29 times less saturated fat than tempeh. Tempeh contains 2.539g of saturated fat, while prunes contain 0.088g.
  • The glycemic index of prunes is higher.

Food varieties used in this article are Tempeh and Plums, dried (prunes), uncooked.

Infographic

Tempeh vs Prunes infographic
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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.
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%
Prunes
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more MagnesiumMagnesium +97.6%
Contains more CalciumCalcium +158.1%
Contains more IronIron +190.3%
Contains more CopperCopper +99.3%
Contains more ZincZinc +159.1%
Contains more PhosphorusPhosphorus +285.5%
Contains more ManganeseManganese +334.8%
Contains more PotassiumPotassium +77.7%
Contains less SodiumSodium -77.8%
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.
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%
Prunes
6
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin B1Vitamin B1 +52.9%
Contains more Vitamin B2Vitamin B2 +92.5%
Contains more Vitamin B3Vitamin B3 +40.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +51.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.205mg

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
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +830.7%
Contains more FatsFats +2742.1%
Contains more WaterWater +92.9%
Contains more CarbsCarbs +736.1%
Contains more OtherOther +63%

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
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +5947.2%
Contains more Poly. FatPolyunsaturated fat +6835.5%
Contains less Sat. FatSaturated fat -96.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Prunes
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 Prunes DV% diff.
Vitamin K 59.5µg 50%
Manganese 1.3mg 0.299mg 44%
Protein 20.29g 2.18g 36%
Copper 0.56mg 0.281mg 31%
Polyunsaturated fat 4.3g 0.062g 28%
Phosphorus 266mg 69mg 28%
Fiber 7.1g 28%
Iron 2.7mg 0.93mg 22%
Carbs 7.64g 63.88g 19%
Fructose 12.45g 16%
Fats 10.8g 0.38g 16%
Vitamin B2 0.358mg 0.186mg 13%
Saturated fat 2.539g 0.088g 11%
Magnesium 81mg 41mg 10%
Potassium 412mg 732mg 9%
Monounsaturated fat 3.205g 0.053g 8%
Calcium 111mg 43mg 7%
Zinc 1.14mg 0.44mg 6%
Folate 24µg 4µg 5%
Vitamin B3 2.64mg 1.882mg 5%
Vitamin A 0µg 39µg 4%
Vitamin B12 0.08µg 0µg 3%
Vitamin E 0.43mg 3%
Vitamin B5 0.278mg 0.422mg 3%
Choline 10.1mg 2%
Calories 192kcal 240kcal 2%
Vitamin B1 0.078mg 0.051mg 2%
Starch 5.11g 2%
Vitamin C 0mg 0.6mg 1%
Selenium 0µg 0.3µg 1%
Vitamin B6 0.215mg 0.205mg 1%
Net carbs 7.64g 56.78g N/A
Sugar 38.13g N/A
Sodium 9mg 2mg 0%
Tryptophan 0.194mg 0.025mg 0%
Threonine 0.796mg 0.049mg 0%
Isoleucine 0.88mg 0.041mg 0%
Leucine 1.43mg 0.066mg 0%
Lysine 0.908mg 0.05mg 0%
Methionine 0.175mg 0.016mg 0%
Phenylalanine 0.893mg 0.052mg 0%
Valine 0.92mg 0.056mg 0%
Histidine 0.466mg 0.027mg 0%

Which food is preferable for your diet?

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

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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%
Tempeh
26%
Prunes
Minerals Daily Need Coverage Score
73%
Tempeh
32%
Prunes

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 38.13g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 14)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 2.451g)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.