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  6. Tempeh vs. Pumpkin seeds

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, carbs, potassium, and copper.
  • 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.

Infographic

Tempeh vs Pumpkin seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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%
~equal in Selenium ~µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Tempeh
Tempeh
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1% 0% 1% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Tempeh Pumpkin seeds DV% diff.
Zinc 1.14mg 10.3mg 83%
Fiber 18.4g 74%
Magnesium 81mg 262mg 43%
Manganese 1.3mg 0.496mg 35%
Polyunsaturated fat 4.3g 8.844g 30%
Phosphorus 266mg 92mg 25%
Vitamin B2 0.358mg 0.052mg 24%
Carbs 7.64g 53.75g 15%
Potassium 412mg 919mg 15%
Vitamin B3 2.64mg 0.286mg 15%
Copper 0.56mg 0.69mg 14%
Vitamin B6 0.215mg 0.037mg 14%
Calories 192kcal 446kcal 13%
Fats 10.8g 19.4g 13%
Iron 2.7mg 3.31mg 8%
Monounsaturated fat 3.205g 6.032g 7%
Calcium 111mg 55mg 6%
Saturated fat 2.539g 3.67g 5%
Vitamin B1 0.078mg 0.034mg 4%
Vitamin B5 0.278mg 0.056mg 4%
Folate 24µg 9µg 4%
Protein 20.29g 18.55g 3%
Vitamin B12 0.08µg 0µg 3%
Protein per 100 calories 11g 4.2g N/A
Calories per 10 g protein 95kcal 240kcal N/A
Weight per 100 calories 52g 22g N/A
Unsaturated / Saturated Fat ratio 3 4.1 N/A
Vitamin C 0mg 0.3mg 0%
Net carbs 7.64g 35.35g N/A
Sodium 9mg 18mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.194mg 0.326mg 0%
Threonine 0.796mg 0.683mg 0%
Isoleucine 0.88mg 0.956mg 0%
Leucine 1.43mg 1.572mg 0%
Lysine 0.908mg 1.386mg 0%
Methionine 0.175mg 0.417mg 0%
Phenylalanine 0.893mg 0.924mg 0%
Valine 0.92mg 1.491mg 0%
Histidine 0.466mg 0.515mg 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
19% 19% 54% 5% 4%
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%
~equal in Protein ~18.55g

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
20% 33% 48%
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%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.