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  6. Tempeh vs. Chia seeds

Tempeh vs. Chia seeds — In-Depth Nutrition Comparison

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Significant differences between tempeh and chia seeds

  • The amount of selenium, phosphorus, iron, manganese, magnesium, calcium, vitamin B1, copper, vitamin B3, and zinc in chia seeds is higher than in tempeh.
  • Chia seeds cover 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 Chia 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
1
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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains less SodiumSodium -43.8%
Contains more MagnesiumMagnesium +313.6%
Contains more CalciumCalcium +468.5%
Contains more IronIron +185.9%
Contains more CopperCopper +65%
Contains more ZincZinc +301.8%
Contains more PhosphorusPhosphorus +223.3%
Contains more ManganeseManganese +109.5%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~407mg

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
4
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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Contains more Vitamin B2Vitamin B2 +110.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +694.9%
Contains more Vitamin B3Vitamin B3 +234.5%
Contains more FolateFolate +104.2%
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Tempeh Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Fiber 34.4g 138%
Polyunsaturated fat 4.3g 23.665g 129%
Selenium 0µg 55.2µg 100%
Phosphorus 266mg 860mg 85%
Iron 2.7mg 7.72mg 63%
Manganese 1.3mg 2.723mg 62%
Magnesium 81mg 335mg 60%
Calcium 111mg 631mg 52%
Vitamin B1 0.078mg 0.62mg 45%
Copper 0.56mg 0.924mg 40%
Vitamin B3 2.64mg 8.83mg 39%
Omega-6 (Linoleic acid) 5.835g 34%
Fats 10.8g 30.74g 31%
Zinc 1.14mg 4.58mg 31%
Vitamin B6 0.215mg 17%
Calories 192kcal 486kcal 15%
Vitamin B2 0.358mg 0.17mg 14%
Carbs 7.64g 42.12g 11%
Protein 20.29g 16.54g 8%
Vitamin B5 0.278mg 6%
Folate 24µg 49µg 6%
Saturated fat 2.539g 3.33g 4%
Vitamin E 0.5mg 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin C 0mg 1.6mg 2%
Monounsaturated fat 3.205g 2.309g 2%
Protein per 100 calories 11g 3.4g N/A
Calories per 10 g protein 95kcal 294kcal N/A
Weight per 100 calories 52g 21g N/A
Unsaturated / Saturated Fat ratio 3 7.8 N/A
Net carbs 7.64g 7.72g N/A
Potassium 412mg 407mg 0%
Sodium 9mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.194mg 0.436mg 0%
Threonine 0.796mg 0.709mg 0%
Isoleucine 0.88mg 0.801mg 0%
Leucine 1.43mg 1.371mg 0%
Lysine 0.908mg 0.97mg 0%
Methionine 0.175mg 0.588mg 0%
Phenylalanine 0.893mg 1.016mg 0%
Valine 0.92mg 0.95mg 0%
Histidine 0.466mg 0.531mg 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
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 ProteinProtein +22.7%
Contains more WaterWater +928.4%
Contains more FatsFats +184.6%
Contains more CarbsCarbs +451.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
2
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -23.8%
Contains more Mono. FatMonounsaturated fat +38.8%
Contains more Poly. FatPolyunsaturated fat +450.3%

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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. Chia seeds - 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.