Tempeh vs. Squid — In-Depth Nutrition Comparison
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Summary of differences between tempeh and squid
- Tempeh has more manganese; however, squid is higher in vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, and zinc.
- Squid covers your daily need for vitamin B12, 222% more than tempeh.
- Tempeh has 6 times more manganese than squid. While tempeh has 1.3mg of manganese, squid has only 0.209mg.
- Tempeh has less sodium.
These are the specific foods used in this comparison Tempeh and Mollusks, cuttlefish, mixed species, cooked, moist heat.
Infographic
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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.
| Contains more MagnesiumMagnesium | +35% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +522% |
| Contains more CalciumCalcium | +62.2% |
| Contains more PotassiumPotassium | +54.6% |
| Contains more IronIron | +301.5% |
| Contains more CopperCopper | +78.2% |
| Contains more ZincZinc | +203.5% |
| Contains more PhosphorusPhosphorus | +118% |
| 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.
| Contains more Vitamin B1Vitamin B1 | +358.8% |
| Contains more Vitamin B3Vitamin B3 | +20.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +383% |
| Contains more Vitamin B5Vitamin B5 | +223.7% |
| Contains more Vitamin B6Vitamin B6 | +25.6% |
| Contains more Vitamin B12Vitamin B12 | +6650% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.08µg | 5.4µg | 222% |
| Selenium | 0µg | 89.6µg | 163% |
| Vitamin B2 | 0.358mg | 1.729mg | 105% |
| Iron | 2.7mg | 10.84mg | 102% |
| Cholesterol | 0mg | 224mg | 75% |
| Copper | 0.56mg | 0.998mg | 49% |
| Manganese | 1.3mg | 0.209mg | 47% |
| Phosphorus | 266mg | 580mg | 45% |
| Sodium | 9mg | 744mg | 32% |
| Polyunsaturated fat | 4.3g | 0.268g | 27% |
| Protein | 20.29g | 32.48g | 24% |
| Vitamin A | 0µg | 203µg | 23% |
| Zinc | 1.14mg | 3.46mg | 21% |
| Fats | 10.8g | 1.4g | 14% |
| Vitamin B5 | 0.278mg | 0.9mg | 12% |
| Saturated fat | 2.539g | 0.236g | 10% |
| Vitamin C | 0mg | 8.5mg | 9% |
| Monounsaturated fat | 3.205g | 0.162g | 8% |
| Potassium | 412mg | 637mg | 7% |
| Calcium | 111mg | 180mg | 7% |
| Magnesium | 81mg | 60mg | 5% |
| Vitamin B1 | 0.078mg | 0.017mg | 5% |
| Vitamin B6 | 0.215mg | 0.27mg | 4% |
| Vitamin B3 | 2.64mg | 2.189mg | 3% |
| Calories | 192kcal | 158kcal | 2% |
| Carbs | 7.64g | 1.64g | 2% |
| Net carbs | 7.64g | 1.64g | N/A |
| Folate | 24µg | 24µg | 0% |
| Tryptophan | 0.194mg | 0.364mg | 0% |
| Threonine | 0.796mg | 1.398mg | 0% |
| Isoleucine | 0.88mg | 1.414mg | 0% |
| Leucine | 1.43mg | 2.287mg | 0% |
| Lysine | 0.908mg | 2.427mg | 0% |
| Methionine | 0.175mg | 0.733mg | 0% |
| Phenylalanine | 0.893mg | 1.164mg | 0% |
| Valine | 0.92mg | 1.419mg | 0% |
| Histidine | 0.466mg | 0.624mg | 0% |
| Omega-3 - EPA | 0.078g | N/A | |
| Omega-3 - DHA | 0.132g | N/A | |
| Omega-3 - DPA | 0.012g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +671.4% |
| Contains more CarbsCarbs | +365.9% |
| Contains more ProteinProtein | +60.1% |
| Contains more OtherOther | +107.4% |
~equal in
Water
~61.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1878.4% |
| Contains more Poly. FatPolyunsaturated fat | +1504.5% |
| Contains less Sat. FatSaturated fat | -90.7% |
