Tempeh vs. Pumpkin seeds — In-Depth Nutrition Comparison
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What are the differences between Tempeh and Pumpkin seeds?
- Tempeh is higher in Manganese, Phosphorus, Vitamin B2, Vitamin B3, and Vitamin B6, yet Pumpkin seeds are higher in Zinc, Magnesium, Potassium, Copper, and Iron.
- Pumpkin seeds' daily need coverage for Zinc is 83% more.
- Tempeh has 9 times more Vitamin B3 than Pumpkin seeds. While Tempeh has 2.64mg of Vitamin B3, Pumpkin seeds have only 0.286mg.
We used Tempeh and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.
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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.
| Contains more CalciumCalcium | +101.8% |
| Contains more PhosphorusPhosphorus | +189.1% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +162.1% |
| Contains more MagnesiumMagnesium | +223.5% |
| Contains more PotassiumPotassium | +123.1% |
| Contains more IronIron | +22.6% |
| Contains more CopperCopper | +23.2% |
| Contains more ZincZinc | +803.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +129.4% |
| Contains more Vitamin B2Vitamin B2 | +588.5% |
| Contains more Vitamin B3Vitamin B3 | +823.1% |
| Contains more Vitamin B5Vitamin B5 | +396.4% |
| Contains more Vitamin B6Vitamin B6 | +481.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +166.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.29 g
Fats:
10.8 g
Carbs:
7.64 g
Water:
59.65 g
Other:
1.62 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1225.6% |
| Contains more FatsFats | +79.6% |
| Contains more CarbsCarbs | +603.5% |
| Contains more OtherOther | +134.6% |
~equal in
Protein
~18.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
2.539 g
Monounsaturated Fat:
Mono. Fat
3.205 g
Polyunsaturated fat:
Poly. Fat
4.3 g
Saturated Fat:
Sat. Fat
3.67 g
Monounsaturated Fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains less Sat. FatSaturated Fat | -30.8% |
| Contains more Mono. FatMonounsaturated Fat | +88.2% |
| Contains more Poly. FatPolyunsaturated fat | +105.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 192kcal | 446kcal |
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| Protein | 20.29g | 18.55g |
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| Fats | 10.8g | 19.4g |
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| Vitamin C | 0mg | 0.3mg |
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| Net carbs | 7.64g | 35.35g |
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| Carbs | 7.64g | 53.75g |
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| Magnesium | 81mg | 262mg |
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| Calcium | 111mg | 55mg |
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| Potassium | 412mg | 919mg |
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| Iron | 2.7mg | 3.31mg |
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| Fiber | 18.4g |
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| Copper | 0.56mg | 0.69mg |
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| Zinc | 1.14mg | 10.3mg |
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| Phosphorus | 266mg | 92mg |
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| Sodium | 9mg | 18mg |
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| Vitamin A | 0IU | 62IU |
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| Vitamin A | 0µg | 3µg |
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| Manganese | 1.3mg | 0.496mg |
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| Vitamin B1 | 0.078mg | 0.034mg |
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| Vitamin B2 | 0.358mg | 0.052mg |
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| Vitamin B3 | 2.64mg | 0.286mg |
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| Vitamin B5 | 0.278mg | 0.056mg |
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| Vitamin B6 | 0.215mg | 0.037mg |
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| Vitamin B12 | 0.08µg | 0µg |
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| Folate | 24µg | 9µg |
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| Saturated Fat | 2.539g | 3.67g |
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| Monounsaturated Fat | 3.205g | 6.032g |
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| Polyunsaturated fat | 4.3g | 8.844g |
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| Tryptophan | 0.194mg | 0.326mg |
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| Threonine | 0.796mg | 0.683mg |
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| Isoleucine | 0.88mg | 0.956mg |
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| Leucine | 1.43mg | 1.572mg |
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| Lysine | 0.908mg | 1.386mg |
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| Methionine | 0.175mg | 0.417mg |
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| Phenylalanine | 0.893mg | 0.924mg |
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| Valine | 0.92mg | 1.491mg |
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| Histidine | 0.466mg | 0.515mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
4%
Minerals Daily Need Coverage Score
73%
103%
Comparison summary
Which food contains less Sodium?
Tempeh contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Tempeh is lower in Saturated Fat (difference - 1.131g)
Which food is lower in glycemic index?
Tempeh is lower in glycemic index (difference - 15)
Which food is cheaper?
Tempeh is cheaper (difference - $2.2)
Which food is richer in vitamins?
Tempeh is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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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.