Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tempeh vs. Sockeye salmon — In-Depth Nutrition Comparison

Compare

Significant differences between tempeh and sockeye salmon

  • Tempeh has more manganese, copper, and iron; however, sockeye salmon is richer in vitamin B12, vitamin D, selenium, vitamin B6, vitamin B3, and vitamin B5.
  • Sockeye salmon covers your daily vitamin B12 needs 183% more than tempeh.
  • Sockeye salmon has 100 times less manganese than tempeh. Tempeh has 1.3mg of manganese, while sockeye salmon has 0.013mg.
  • Tempeh has a higher glycemic index. The glycemic index of tempeh is 15, while the glycemic index of sockeye salmon is 0.

Specific food types used in this comparison are Tempeh and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Tempeh vs Sockeye salmon 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
7
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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +909.1%
Contains more IronIron +419.2%
Contains more CopperCopper +636.8%
Contains more ZincZinc +107.3%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +9900%
Contains more PhosphorusPhosphorus +14.7%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~436mg

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
2
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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin B2Vitamin B2 +45.5%
Contains more FolateFolate +242.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +101.3%
Contains more Vitamin B3Vitamin B3 +283.4%
Contains more Vitamin B5Vitamin B5 +358.3%
Contains more Vitamin B6Vitamin B6 +284.7%
Contains more Vitamin B12Vitamin B12 +5487.5%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +93.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +161.3%
Contains more ProteinProtein +30.5%
Contains more WaterWater +12.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +71.9%
Contains more Poly. FatPolyunsaturated fat +224%
Contains less Sat. FatSaturated fat -61.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Sockeye salmon DV% diff.
Vitamin B12 0.08µg 4.47µg 183%
Vitamin D 0µg 16.7µg 84%
Vitamin D 0IU 670IU 84%
Selenium 0µg 35.5µg 65%
Manganese 1.3mg 0.013mg 56%
Copper 0.56mg 0.076mg 54%
Vitamin B3 2.64mg 10.123mg 47%
Vitamin B6 0.215mg 0.827mg 47%
Iron 2.7mg 0.52mg 27%
Vitamin B5 0.278mg 1.274mg 20%
Choline 112.6mg 20%
Polyunsaturated fat 4.3g 1.327g 20%
Cholesterol 0mg 61mg 20%
Protein 20.29g 26.48g 12%
Magnesium 81mg 36mg 11%
Calcium 111mg 11mg 10%
Vitamin B2 0.358mg 0.246mg 9%
Fats 10.8g 5.57g 8%
Vitamin E 0.99mg 7%
Saturated fat 2.539g 0.969g 7%
Vitamin B1 0.078mg 0.157mg 7%
Phosphorus 266mg 305mg 6%
Vitamin A 0µg 58µg 6%
Zinc 1.14mg 0.55mg 5%
Sodium 9mg 92mg 4%
Folate 24µg 7µg 4%
Monounsaturated fat 3.205g 1.864g 3%
Carbs 7.64g 0g 3%
Calories 192kcal 156kcal 2%
Potassium 412mg 436mg 1%
Net carbs 7.64g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.023g N/A
Tryptophan 0.194mg 0.335mg 0%
Threonine 0.796mg 1.247mg 0%
Isoleucine 0.88mg 1.274mg 0%
Leucine 1.43mg 2.185mg 0%
Lysine 0.908mg 2.574mg 0%
Methionine 0.175mg 0.858mg 0%
Phenylalanine 0.893mg 1.086mg 0%
Valine 0.92mg 1.461mg 0%
Histidine 0.466mg 0.711mg 0%
Omega-3 - EPA 0.299g N/A
Omega-3 - DHA 0.56g N/A
Omega-3 - DPA 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Sockeye salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Tempeh
113%
Sockeye salmon
Minerals Daily Need Coverage Score
73%
Tempeh
47%
Sockeye salmon

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 61mg)
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 83mg)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $13)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 1.57g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is richer in minerals?
?
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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.