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  6. Tempeh vs. Potato salad

Tempeh vs. Potato salad — In-Depth Nutrition Comparison

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How are tempeh and potato salad different?

  • Tempeh is richer in manganese, copper, phosphorus, iron, vitamin B2, magnesium, and vitamin B3, while potato salad is higher in vitamin C.
  • Tempeh covers your daily need for manganese, 52% more than potato salad.
  • Tempeh contains 6 times more vitamin B2 than potato salad. Tempeh contains 0.358mg of vitamin B2, while potato salad contains 0.06mg.
  • Tempeh is lower in sodium.
  • Potato salad has a higher glycemic index (45) than tempeh (15).

Tempeh and Potato salad, home-prepared types were used in this article.

Infographic

Tempeh vs Potato salad 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
9
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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +484.2%
Contains more PotassiumPotassium +62.2%
Contains more IronIron +315.4%
Contains more CopperCopper +374.6%
Contains more ZincZinc +267.7%
Contains more PhosphorusPhosphorus +411.5%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +1187.1%
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
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin B2Vitamin B2 +496.7%
Contains more Vitamin B3Vitamin B3 +196.6%
Contains more Vitamin B6Vitamin B6 +52.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +242.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +92.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.077mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tempeh Potato salad DV% diff.
Manganese 1.3mg 0.101mg 52%
Copper 0.56mg 0.118mg 49%
Protein 20.29g 2.68g 35%
Phosphorus 266mg 52mg 31%
Iron 2.7mg 0.65mg 26%
Cholesterol 0mg 68mg 23%
Vitamin B2 0.358mg 0.06mg 23%
Sodium 9mg 529mg 23%
Magnesium 81mg 15mg 16%
Vitamin C 0mg 10mg 11%
Vitamin B3 2.64mg 0.89mg 11%
Calcium 111mg 19mg 9%
Zinc 1.14mg 0.31mg 8%
Selenium 0µg 4.1µg 7%
Vitamin B6 0.215mg 0.141mg 6%
Vitamin B5 0.278mg 0.534mg 5%
Saturated fat 2.539g 1.429g 5%
Fiber 1.3g 5%
Potassium 412mg 254mg 5%
Vitamin A 0µg 32µg 4%
Folate 24µg 7µg 4%
Fats 10.8g 8.2g 4%
Polyunsaturated fat 4.3g 3.737g 4%
Vitamin B12 0.08µg 0µg 3%
Calories 192kcal 143kcal 2%
Monounsaturated fat 3.205g 2.48g 2%
Carbs 7.64g 11.17g 1%
Net carbs 7.64g 9.87g N/A
Vitamin B1 0.078mg 0.077mg 0%
Tryptophan 0.194mg 0.042mg 0%
Threonine 0.796mg 0.116mg 0%
Isoleucine 0.88mg 0.141mg 0%
Leucine 1.43mg 0.202mg 0%
Lysine 0.908mg 0.171mg 0%
Methionine 0.175mg 0.066mg 0%
Phenylalanine 0.893mg 0.135mg 0%
Valine 0.92mg 0.172mg 0%
Histidine 0.466mg 0.062mg 0%

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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +657.1%
Contains more FatsFats +31.7%
Contains more CarbsCarbs +46.2%
Contains more WaterWater +27.4%
Contains more OtherOther +20.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains more Mono. FatMonounsaturated fat +29.2%
Contains more Poly. FatPolyunsaturated fat +15.1%
Contains less Sat. FatSaturated fat -43.7%

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.