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  6. Tempeh vs. Summer squash

Tempeh vs. Summer squash — In-Depth Nutrition Comparison

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A recap on differences between tempeh and summer squash

  • Tempeh has more copper, manganese, phosphorus, iron, vitamin B2, magnesium, vitamin B3, and calcium; however, summer squash is higher in vitamin C.
  • Tempeh covers your daily copper needs 57% more than summer squash.
  • Summer squash contains 58 times less saturated fat than tempeh. Tempeh contains 2.539g of saturated fat, while summer squash contains 0.044g.

Food varieties used in this article are Tempeh and Squash, summer, all varieties, raw.

Infographic

Tempeh vs Summer squash 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
8
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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +376.5%
Contains more CalciumCalcium +640%
Contains more PotassiumPotassium +57.3%
Contains more IronIron +671.4%
Contains more CopperCopper +998%
Contains more ZincZinc +293.1%
Contains more PhosphorusPhosphorus +600%
Contains more ManganeseManganese +642.9%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +∞%

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
5
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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin B1Vitamin B1 +62.5%
Contains more Vitamin B2Vitamin B2 +152.1%
Contains more Vitamin B3Vitamin B3 +442.1%
Contains more Vitamin B5Vitamin B5 +79.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +20.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.218mg

All nutrients comparison - raw data values

Nutrient Tempeh Summer squash DV% diff.
Copper 0.56mg 0.051mg 57%
Manganese 1.3mg 0.175mg 49%
Protein 20.29g 1.21g 38%
Phosphorus 266mg 38mg 33%
Iron 2.7mg 0.35mg 29%
Polyunsaturated fat 4.3g 0.089g 28%
Vitamin C 0mg 17mg 19%
Vitamin B2 0.358mg 0.142mg 17%
Fats 10.8g 0.18g 16%
Magnesium 81mg 17mg 15%
Vitamin B3 2.64mg 0.487mg 13%
Saturated fat 2.539g 0.044g 11%
Calcium 111mg 15mg 10%
Calories 192kcal 16kcal 9%
Zinc 1.14mg 0.29mg 8%
Monounsaturated fat 3.205g 0.016g 8%
Fiber 1.1g 4%
Potassium 412mg 262mg 4%
Vitamin B12 0.08µg 0µg 3%
Vitamin B1 0.078mg 0.048mg 3%
Vitamin K 3µg 3%
Vitamin B5 0.278mg 0.155mg 2%
Carbs 7.64g 3.35g 1%
Folate 24µg 29µg 1%
Choline 6.7mg 1%
Fructose 0.95g 1%
Vitamin E 0.12mg 1%
Vitamin A 0µg 10µg 1%
Net carbs 7.64g 2.25g N/A
Sugar 2.2g N/A
Sodium 9mg 2mg 0%
Selenium 0µg 0.2µg 0%
Vitamin B6 0.215mg 0.218mg 0%
Tryptophan 0.194mg 0.011mg 0%
Threonine 0.796mg 0.028mg 0%
Isoleucine 0.88mg 0.042mg 0%
Leucine 1.43mg 0.069mg 0%
Lysine 0.908mg 0.065mg 0%
Methionine 0.175mg 0.017mg 0%
Phenylalanine 0.893mg 0.041mg 0%
Valine 0.92mg 0.053mg 0%
Histidine 0.466mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
4
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% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +1576.9%
Contains more FatsFats +5900%
Contains more CarbsCarbs +128.1%
Contains more OtherOther +161.3%
Contains more WaterWater +58.7%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +19931.3%
Contains more Poly. FatPolyunsaturated fat +4731.5%
Contains less Sat. FatSaturated fat -98.3%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.