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Tempeh vs. Seed — In-Depth Nutrition Comparison

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Significant differences between Tempeh and Seed

  • The amount of Selenium, Phosphorus, Iron, Manganese, Magnesium, Calcium, Vitamin B1, Copper, Vitamin B3, and Zinc in Seed is higher than in Tempeh.
  • Seed covers your daily Selenium needs 100% more than Tempeh.

Specific food types used in this comparison are Tempeh and Seeds, chia seeds, dried.

Infographic

Tempeh vs Seed 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
2
:
8
Seed
Contains less Sodium -43.8%
Contains more Calcium +468.5%
Contains more Iron +185.9%
Contains more Magnesium +313.6%
Contains more Phosphorus +223.3%
Contains more Zinc +301.8%
Contains more Copper +65%
Contains more Manganese +109.5%
Contains more Selenium +∞%
Equal in Potassium - 407
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains less Sodium -43.8%
Contains more Calcium +468.5%
Contains more Iron +185.9%
Contains more Magnesium +313.6%
Contains more Phosphorus +223.3%
Contains more Zinc +301.8%
Contains more Copper +65%
Contains more Manganese +109.5%
Contains more Selenium +∞%
Equal in Potassium - 407

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
5
:
6
Seed
Contains more Vitamin B2 +110.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +694.9%
Contains more Vitamin B3 +234.5%
Contains more Folate +104.2%
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% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin B2 +110.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +694.9%
Contains more Vitamin B3 +234.5%
Contains more Folate +104.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
2
:
3
Seed
Contains more Protein +22.7%
Contains more Water +928.4%
Contains more Fats +184.6%
Contains more Carbs +451.3%
Contains more Other +196.3%
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +22.7%
Contains more Water +928.4%
Contains more Fats +184.6%
Contains more Carbs +451.3%
Contains more Other +196.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
2
:
1
Seed
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +38.8%
Contains more Polyunsaturated fat +450.3%
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +38.8%
Contains more Polyunsaturated fat +450.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Seed
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tempeh Seed Opinion
Net carbs 7.64g 7.72g Seed
Protein 20.29g 16.54g Tempeh
Fats 10.8g 30.74g Seed
Carbs 7.64g 42.12g Seed
Calories 192kcal 486kcal Seed
Fiber 34.4g Seed
Calcium 111mg 631mg Seed
Iron 2.7mg 7.72mg Seed
Magnesium 81mg 335mg Seed
Phosphorus 266mg 860mg Seed
Potassium 412mg 407mg Tempeh
Sodium 9mg 16mg Tempeh
Zinc 1.14mg 4.58mg Seed
Copper 0.56mg 0.924mg Seed
Manganese 1.3mg 2.723mg Seed
Selenium 0µg 55.2µg Seed
Vitamin A 0IU 54IU Seed
Vitamin E 0.5mg Seed
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.078mg 0.62mg Seed
Vitamin B2 0.358mg 0.17mg Tempeh
Vitamin B3 2.64mg 8.83mg Seed
Vitamin B5 0.278mg Tempeh
Vitamin B6 0.215mg Tempeh
Folate 24µg 49µg Seed
Vitamin B12 0.08µg 0µg Tempeh
Tryptophan 0.194mg 0.436mg Seed
Threonine 0.796mg 0.709mg Tempeh
Isoleucine 0.88mg 0.801mg Tempeh
Leucine 1.43mg 1.371mg Tempeh
Lysine 0.908mg 0.97mg Seed
Methionine 0.175mg 0.588mg Seed
Phenylalanine 0.893mg 1.016mg Seed
Valine 0.92mg 0.95mg Seed
Histidine 0.466mg 0.531mg Seed
Trans Fat 0g 0.14g Tempeh
Saturated Fat 2.539g 3.33g Tempeh
Monounsaturated Fat 3.205g 2.309g Tempeh
Polyunsaturated fat 4.3g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
20%
Tempeh
35%
Seed
Minerals Daily Need Coverage Score
73%
Tempeh
221%
Seed

Comparison summary

Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Tempeh
Tempeh is lower in Saturated Fat (difference - 0.791g)
Which food is richer in minerals?
Seed
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.