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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
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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
Tempeh
2
:
6
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%
Equal in Potassium - 407
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
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%
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" chart 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%

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 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
Starch g g
Fructose g g
Sugar g g
Fiber g 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
Vitamin A 0IU 54IU Seed
Vitamin E mg 0.5mg Seed
Vitamin D 0IU IU Tempeh
Vitamin D 0µg µg Tempeh
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 mg Tempeh
Vitamin B6 0.215mg mg Tempeh
Folate 24µg 49µg Seed
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg µg
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
Cholesterol 0mg 0mg
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

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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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
35
Seed
Mineral Summary Score
70
Tempeh
195
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
99%
Seed
Carbohydrates
8%
Tempeh
42%
Seed
Fats
50%
Tempeh
142%
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

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. 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.