Tempeh vs. Safflower — In-Depth Nutrition Comparison
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A recap on differences between tempeh and safflower
- Tempeh has less copper, vitamin B1, vitamin B5, vitamin B6, magnesium, phosphorus, zinc, folate, manganese, and iron.
- Safflower covers your daily copper needs 132% more than tempeh.
Food varieties used in this article are Tempeh and Seeds, safflower seed kernels, dried.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +42.3% |
| Contains more MagnesiumMagnesium | +335.8% |
| Contains more PotassiumPotassium | +66.7% |
| Contains more IronIron | +81.5% |
| Contains more CopperCopper | +212% |
| Contains more ZincZinc | +343% |
| Contains more PhosphorusPhosphorus | +142.1% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +54.9% |
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 B3Vitamin B3 | +15.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1391% |
| Contains more Vitamin B2Vitamin B2 | +15.9% |
| Contains more Vitamin B5Vitamin B5 | +1349.6% |
| Contains more Vitamin B6Vitamin B6 | +444.2% |
| Contains more FolateFolate | +566.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +25.4% |
| Contains more WaterWater | +961.4% |
| Contains more FatsFats | +256% |
| Contains more CarbsCarbs | +348.8% |
| Contains more OtherOther | +237% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -31% |
| Contains more Mono. FatMonounsaturated fat | +51.3% |
| Contains more Poly. FatPolyunsaturated fat | +556.3% |
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 Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 4.3g | 28.223g | 159% |
| Copper | 0.56mg | 1.747mg | 132% |
| Vitamin B1 | 0.078mg | 1.163mg | 90% |
| Vitamin B5 | 0.278mg | 4.03mg | 75% |
| Vitamin B6 | 0.215mg | 1.17mg | 73% |
| Magnesium | 81mg | 353mg | 65% |
| Phosphorus | 266mg | 644mg | 54% |
| Fats | 10.8g | 38.45g | 43% |
| Zinc | 1.14mg | 5.05mg | 36% |
| Folate | 24µg | 160µg | 34% |
| Manganese | 1.3mg | 2.014mg | 31% |
| Iron | 2.7mg | 4.9mg | 28% |
| Calories | 192kcal | 517kcal | 16% |
| Carbs | 7.64g | 34.29g | 9% |
| Potassium | 412mg | 687mg | 8% |
| Protein | 20.29g | 16.18g | 8% |
| Saturated fat | 2.539g | 3.682g | 5% |
| Monounsaturated fat | 3.205g | 4.848g | 4% |
| Vitamin B2 | 0.358mg | 0.415mg | 4% |
| Calcium | 111mg | 78mg | 3% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Vitamin B3 | 2.64mg | 2.284mg | 2% |
| Net carbs | 7.64g | 34.29g | N/A |
| Sodium | 9mg | 3mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.194mg | 0.183mg | 0% |
| Threonine | 0.796mg | 0.586mg | 0% |
| Isoleucine | 0.88mg | 0.717mg | 0% |
| Leucine | 1.43mg | 1.154mg | 0% |
| Lysine | 0.908mg | 0.534mg | 0% |
| Methionine | 0.175mg | 0.284mg | 0% |
| Phenylalanine | 0.893mg | 0.806mg | 0% |
| Valine | 0.92mg | 1.025mg | 0% |
| Histidine | 0.466mg | 0.452mg | 0% |
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%
82%
Minerals Daily Need Coverage Score
73%
178%
Comparison summary
Which food is lower in Saturated fat?
Tempeh is lower in Saturated fat (difference - 1.143g)
Which food is cheaper?
Tempeh is cheaper (difference - $0.8)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower is relatively richer in vitamins
Which food contains less Cholesterol?
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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)