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  6. Tempeh vs. Potato pancake

Tempeh vs. Potato pancake — In-Depth Nutrition Comparison

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What are the main differences between tempeh and potato pancake?

  • Tempeh is richer in manganese, copper, phosphorus, vitamin B2, and iron, yet potato pancake is richer in vitamin C, vitamin B6, and selenium.
  • Tempeh's daily need coverage for manganese is 45% higher.
  • Tempeh has 3 times more copper than potato pancake. Tempeh has 0.56mg of copper, while potato pancake has 0.18mg.
  • Tempeh contains less sodium.

We used Tempeh and Potato pancakes types in this comparison.

Infographic

Tempeh vs Potato pancake 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
8
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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +246.9%
Contains more IronIron +61.7%
Contains more CopperCopper +211.1%
Contains more ZincZinc +62.9%
Contains more PhosphorusPhosphorus +107.8%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +400%
Contains more PotassiumPotassium +51%
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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Contains more Vitamin B2Vitamin B2 +106.9%
Contains more Vitamin B3Vitamin B3 +57.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +102.6%
Contains more Vitamin B5Vitamin B5 +172.3%
Contains more Vitamin B6Vitamin B6 +108.4%
Contains more Vitamin B12Vitamin B12 +262.5%
Contains more FolateFolate +70.8%

All nutrients comparison - raw data values

Nutrient Tempeh Potato pancake DV% diff.
Manganese 1.3mg 0.26mg 45%
Copper 0.56mg 0.18mg 42%
Sodium 9mg 764mg 33%
Cholesterol 0mg 95mg 32%
Vitamin C 0mg 27.6mg 31%
Protein 20.29g 6.08g 28%
Polyunsaturated fat 4.3g 7.516g 21%
Phosphorus 266mg 128mg 20%
Vitamin B6 0.215mg 0.448mg 18%
Selenium 0µg 8.9µg 16%
Vitamin B2 0.358mg 0.173mg 14%
Choline 74.2mg 13%
Iron 2.7mg 1.67mg 13%
Fiber 3.3g 13%
Magnesium 81mg 36mg 11%
Vitamin B5 0.278mg 0.757mg 10%
Vitamin B12 0.08µg 0.29µg 9%
Starch 20.88g 9%
Calcium 111mg 32mg 8%
Vitamin B1 0.078mg 0.158mg 7%
Carbs 7.64g 27.81g 7%
Potassium 412mg 622mg 6%
Vitamin B3 2.64mg 1.672mg 6%
Fats 10.8g 14.76g 6%
Folate 24µg 41µg 4%
Calories 192kcal 268kcal 4%
Vitamin A 0µg 32µg 4%
Zinc 1.14mg 0.7mg 4%
Vitamin D 0µg 0.3µg 2%
Vitamin K 2.7µg 2%
Vitamin E 0.23mg 2%
Fructose 0.56g 1%
Vitamin D 0IU 11IU 1%
Monounsaturated fat 3.205g 3.73g 1%
Net carbs 7.64g 24.51g N/A
Sugar 1.79g N/A
Saturated fat 2.539g 2.496g 0%
Tryptophan 0.194mg 0.087mg 0%
Threonine 0.796mg 0.24mg 0%
Isoleucine 0.88mg 0.28mg 0%
Leucine 1.43mg 0.442mg 0%
Lysine 0.908mg 0.389mg 0%
Methionine 0.175mg 0.137mg 0%
Phenylalanine 0.893mg 0.3mg 0%
Valine 0.92mg 0.369mg 0%
Histidine 0.466mg 0.141mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.008g N/A

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
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Contains more ProteinProtein +233.7%
Contains more WaterWater +24.9%
Contains more FatsFats +36.7%
Contains more CarbsCarbs +264%
Contains more OtherOther +121%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
0
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 g
Contains more Mono. FatMonounsaturated fat +16.4%
Contains more Poly. FatPolyunsaturated fat +74.8%
~equal in Saturated fat ~2.496g

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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. Potato pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.