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Tempeh vs Pumpkin seed - In-Depth Nutrition Comparison

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What are the differences between Tempeh and Pumpkin seed?

  • Tempeh is higher in Manganese, Phosphorus, Vitamin B2, Vitamin B3, and Vitamin B6, yet Pumpkin seed is higher in Zinc, Magnesium, Potassium, Copper, and Iron.
  • Pumpkin seed's daily need coverage for Zinc is 83% more.
  • Tempeh has 9 times more Vitamin B3 than Pumpkin seed. While Tempeh has 2.64mg of Vitamin B3, Pumpkin seed has only 0.286mg.

We used Tempeh and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.

Infographic

Tempeh vs Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +101.8%
Contains more Phosphorus +189.1%
Contains less Sodium -50%
Contains more Iron +22.6%
Contains more Magnesium +223.5%
Contains more Potassium +123.1%
Contains more Zinc +803.5%
Contains more Copper +23.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Calcium +101.8%
Contains more Phosphorus +189.1%
Contains less Sodium -50%
Contains more Iron +22.6%
Contains more Magnesium +223.5%
Contains more Potassium +123.1%
Contains more Zinc +803.5%
Contains more Copper +23.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tempeh
7
:
Contains more Vitamin B1 +129.4%
Contains more Vitamin B2 +588.5%
Contains more Vitamin B3 +823.1%
Contains more Vitamin B5 +396.4%
Contains more Vitamin B6 +481.1%
Contains more Folate +166.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin B1 +129.4%
Contains more Vitamin B2 +588.5%
Contains more Vitamin B3 +823.1%
Contains more Vitamin B5 +396.4%
Contains more Vitamin B6 +481.1%
Contains more Folate +166.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tempeh Pumpkin seed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tempeh Pumpkin seed Opinion
Net carbs 7.64g 35.35g Pumpkin seed
Protein 20.29g 18.55g Tempeh
Fats 10.8g 19.4g Pumpkin seed
Carbs 7.64g 53.75g Pumpkin seed
Calories 192kcal 446kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber g 18.4g Pumpkin seed
Calcium 111mg 55mg Tempeh
Iron 2.7mg 3.31mg Pumpkin seed
Magnesium 81mg 262mg Pumpkin seed
Phosphorus 266mg 92mg Tempeh
Potassium 412mg 919mg Pumpkin seed
Sodium 9mg 18mg Tempeh
Zinc 1.14mg 10.3mg Pumpkin seed
Copper 0.56mg 0.69mg Pumpkin seed
Vitamin A 0IU 62IU Pumpkin seed
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.078mg 0.034mg Tempeh
Vitamin B2 0.358mg 0.052mg Tempeh
Vitamin B3 2.64mg 0.286mg Tempeh
Vitamin B5 0.278mg 0.056mg Tempeh
Vitamin B6 0.215mg 0.037mg Tempeh
Folate 24µg 9µg Tempeh
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg µg
Tryptophan 0.194mg 0.326mg Pumpkin seed
Threonine 0.796mg 0.683mg Tempeh
Isoleucine 0.88mg 0.956mg Pumpkin seed
Leucine 1.43mg 1.572mg Pumpkin seed
Lysine 0.908mg 1.386mg Pumpkin seed
Methionine 0.175mg 0.417mg Pumpkin seed
Phenylalanine 0.893mg 0.924mg Pumpkin seed
Valine 0.92mg 1.491mg Pumpkin seed
Histidine 0.466mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat 0g g Pumpkin seed
Saturated Fat 2.539g 3.67g Tempeh
Monounsaturated Fat 3.205g 6.032g Pumpkin seed
Polyunsaturated fat 4.3g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Tempeh
4
Pumpkin seed
Mineral Summary Score
70
Tempeh
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
122%
Tempeh
111%
Pumpkin seed
Carbohydrates
8%
Tempeh
54%
Pumpkin seed
Fats
50%
Tempeh
90%
Pumpkin seed

Comparison summary

Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Tempeh
Tempeh is lower in Saturated Fat (difference - 1.131g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 15)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2.2)
Which food is richer in vitamins?
Tempeh
Tempeh is relatively richer in vitamins
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Pumpkin seed - 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.