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Tempeh vs. Spinach raw — In-Depth Nutrition Comparison

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Differences between tempeh and spinach raw

  • Tempeh has more copper, phosphorus, manganese, vitamin B2, vitamin B3, and zinc, while spinach raw has more vitamin A, folate, and vitamin C.
  • Spinach raw's daily need coverage for vitamin A is 188% higher.
  • Spinach raw contains 40 times less saturated fat than tempeh. Tempeh contains 2.539g of saturated fat, while spinach raw contains 0.063g.
  • Tempeh has a lower glycemic index. The glycemic index of tempeh is 15, while the glycemic index of spinach raw is 32.

The food types used in this comparison are Tempeh and Spinach, raw.

Infographic

Tempeh vs Spinach raw 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
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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +12.1%
Contains more CopperCopper +330.8%
Contains more ZincZinc +115.1%
Contains more PhosphorusPhosphorus +442.9%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +44.9%
Contains more PotassiumPotassium +35.4%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~79mg
~equal in Iron ~2.71mg

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
4
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B2Vitamin B2 +89.4%
Contains more Vitamin B3Vitamin B3 +264.6%
Contains more Vitamin B5Vitamin B5 +327.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +708.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B6 ~0.195mg

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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +609.4%
Contains more FatsFats +2669.2%
Contains more CarbsCarbs +110.5%
Contains more WaterWater +53.2%
~equal in Other ~1.72g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +31950%
Contains more Poly. FatPolyunsaturated fat +2506.1%
Contains less Sat. FatSaturated fat -97.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 0µg 469µg 52%
Copper 0.56mg 0.13mg 48%
Folate 24µg 194µg 43%
Protein 20.29g 2.86g 35%
Vitamin C 0mg 28.1mg 31%
Phosphorus 266mg 49mg 31%
Polyunsaturated fat 4.3g 0.165g 28%
Manganese 1.3mg 0.897mg 18%
Fats 10.8g 0.39g 16%
Vitamin E 2.03mg 14%
Vitamin B2 0.358mg 0.189mg 13%
Vitamin B3 2.64mg 0.724mg 12%
Saturated fat 2.539g 0.063g 11%
Fiber 2.2g 9%
Monounsaturated fat 3.205g 0.01g 8%
Calories 192kcal 23kcal 8%
Zinc 1.14mg 0.53mg 6%
Choline 19.3mg 4%
Vitamin B5 0.278mg 0.065mg 4%
Potassium 412mg 558mg 4%
Sodium 9mg 79mg 3%
Vitamin B12 0.08µg 0µg 3%
Selenium 0µg 1µg 2%
Vitamin B6 0.215mg 0.195mg 2%
Carbs 7.64g 3.63g 1%
Calcium 111mg 99mg 1%
Net carbs 7.64g 1.43g N/A
Magnesium 81mg 79mg 0%
Iron 2.7mg 2.71mg 0%
Sugar 0.42g N/A
Vitamin B1 0.078mg 0.078mg 0%
Tryptophan 0.194mg 0.039mg 0%
Threonine 0.796mg 0.122mg 0%
Isoleucine 0.88mg 0.147mg 0%
Leucine 1.43mg 0.223mg 0%
Lysine 0.908mg 0.174mg 0%
Methionine 0.175mg 0.053mg 0%
Phenylalanine 0.893mg 0.129mg 0%
Valine 0.92mg 0.161mg 0%
Histidine 0.466mg 0.064mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
137%
Spinach raw
Minerals Daily Need Coverage Score
73%
Tempeh
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 70mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 17)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $0.2)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 2.476g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.