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  6. Tempeh vs. Skipjack tuna

Tempeh vs. Skipjack tuna — In-Depth Nutrition Comparison

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The main differences between tempeh and skipjack tuna

  • Tempeh has more manganese, copper, vitamin B2, and iron; however, skipjack tuna has more vitamin B3, vitamin B12, selenium, and vitamin B6.
  • Daily need coverage for vitamin B3 for skipjack tuna is 101% higher.
  • Skipjack tuna has 68 times less manganese than tempeh. Tempeh has 1.3mg of manganese, while skipjack tuna has 0.019mg.
  • Skipjack tuna is lower in saturated fat.
  • Tempeh has a higher glycemic index than skipjack tuna.

Food types used in this article are Tempeh and Fish, tuna, skipjack, fresh, cooked, dry heat.

Infographic

Tempeh vs Skipjack tuna 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
Tempeh
6
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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more MagnesiumMagnesium +84.1%
Contains more CalciumCalcium +200%
Contains more IronIron +68.8%
Contains more CopperCopper +409.1%
Contains less SodiumSodium -80.9%
Contains more ManganeseManganese +6742.1%
Contains more PotassiumPotassium +26.7%
Contains more SeleniumSelenium +∞%
~equal in Zinc ~1.05mg
~equal in Phosphorus ~285mg

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
Tempeh
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin B1Vitamin B1 +105.3%
Contains more Vitamin B2Vitamin B2 +193.4%
Contains more FolateFolate +140%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +610.5%
Contains more Vitamin B5Vitamin B5 +74.5%
Contains more Vitamin B6Vitamin B6 +356.3%
Contains more Vitamin B12Vitamin B12 +2637.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tempeh Skipjack tuna DV% diff.
Vitamin B3 2.64mg 18.756mg 101%
Vitamin B12 0.08µg 2.19µg 88%
Selenium 0µg 46.8µg 85%
Vitamin B6 0.215mg 0.981mg 59%
Manganese 1.3mg 0.019mg 56%
Copper 0.56mg 0.11mg 50%
Polyunsaturated fat 4.3g 0.403g 26%
Cholesterol 0mg 60mg 20%
Vitamin B2 0.358mg 0.122mg 18%
Protein 20.29g 28.21g 16%
Fats 10.8g 1.29g 15%
Iron 2.7mg 1.6mg 14%
Saturated fat 2.539g 0.42g 10%
Magnesium 81mg 44mg 9%
Monounsaturated fat 3.205g 0.243g 7%
Calcium 111mg 37mg 7%
Vitamin B5 0.278mg 0.485mg 4%
Folate 24µg 10µg 4%
Calories 192kcal 132kcal 3%
Vitamin B1 0.078mg 0.038mg 3%
Phosphorus 266mg 285mg 3%
Potassium 412mg 522mg 3%
Carbs 7.64g 0g 3%
Vitamin A 0µg 18µg 2%
Sodium 9mg 47mg 2%
Zinc 1.14mg 1.05mg 1%
Vitamin C 0mg 1mg 1%
Net carbs 7.64g 0g N/A
Tryptophan 0.194mg 0.316mg 0%
Threonine 0.796mg 1.237mg 0%
Isoleucine 0.88mg 1.3mg 0%
Leucine 1.43mg 2.293mg 0%
Lysine 0.908mg 2.59mg 0%
Methionine 0.175mg 0.835mg 0%
Phenylalanine 0.893mg 1.101mg 0%
Valine 0.92mg 1.453mg 0%
Histidine 0.466mg 0.83mg 0%
Omega-3 - EPA 0.091g N/A
Omega-3 - DHA 0.237g N/A
Omega-3 - DPA 0.017g N/A

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
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more FatsFats +737.2%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +39%
Contains more OtherOther +407.4%
~equal in Water ~62.28g

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
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains more Mono. FatMonounsaturated fat +1218.9%
Contains more Poly. FatPolyunsaturated fat +967%
Contains less Sat. FatSaturated fat -83.5%

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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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.