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 Vitamin A RAE.
- Squid covers your daily need of 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.
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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
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Magnesium
+35%
Contains
less
Sodium
-98.8%
Contains
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Manganese
+522%
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Calcium
+62.2%
Contains
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Iron
+301.5%
Contains
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Phosphorus
+118%
Contains
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Potassium
+54.6%
Contains
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Zinc
+203.5%
Contains
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Copper
+78.2%
Contains
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Selenium
+∞%
Contains
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Magnesium
+35%
Contains
less
Sodium
-98.8%
Contains
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Manganese
+522%
Contains
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Calcium
+62.2%
Contains
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Iron
+301.5%
Contains
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Phosphorus
+118%
Contains
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Potassium
+54.6%
Contains
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Zinc
+203.5%
Contains
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Copper
+78.2%
Contains
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Selenium
+∞%
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.
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Contains
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Vitamin B1
+358.8%
Contains
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Vitamin B3
+20.6%
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Vitamin A
+∞%
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Vitamin C
+∞%
Contains
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Vitamin B2
+383%
Contains
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Vitamin B5
+223.7%
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Vitamin B6
+25.6%
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Vitamin B12
+6650%
Equal in Folate - 24
Contains
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Vitamin B1
+358.8%
Contains
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Vitamin B3
+20.6%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+383%
Contains
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Vitamin B5
+223.7%
Contains
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Vitamin B6
+25.6%
Contains
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Vitamin B12
+6650%
Equal in Folate - 24
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+671.4%
Contains
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Carbs
+365.9%
Contains
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Protein
+60.1%
Contains
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Other
+107.4%
Equal in Water - 61.12
Contains
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Fats
+671.4%
Contains
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Carbs
+365.9%
Contains
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Protein
+60.1%
Contains
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Other
+107.4%
Equal in Water - 61.12
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1878.4%
Contains
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Polyunsaturated fat
+1504.5%
Contains
less
Saturated Fat
-90.7%
Contains
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Monounsaturated Fat
+1878.4%
Contains
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Polyunsaturated fat
+1504.5%
Contains
less
Saturated Fat
-90.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 7.64g | 1.64g |
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| Protein | 20.29g | 32.48g |
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| Fats | 10.8g | 1.4g |
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| Carbs | 7.64g | 1.64g |
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| Calories | 192kcal | 158kcal |
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| Calcium | 111mg | 180mg |
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| Iron | 2.7mg | 10.84mg |
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| Magnesium | 81mg | 60mg |
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| Phosphorus | 266mg | 580mg |
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| Potassium | 412mg | 637mg |
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| Sodium | 9mg | 744mg |
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| Zinc | 1.14mg | 3.46mg |
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| Copper | 0.56mg | 0.998mg |
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| Manganese | 1.3mg | 0.209mg |
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| Selenium | 0µg | 89.6µg |
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| Vitamin A | 0IU | 675IU |
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| Vitamin A RAE | 0µg | 203µg |
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| Vitamin C | 0mg | 8.5mg |
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| Vitamin B1 | 0.078mg | 0.017mg |
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| Vitamin B2 | 0.358mg | 1.729mg |
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| Vitamin B3 | 2.64mg | 2.189mg |
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| Vitamin B5 | 0.278mg | 0.9mg |
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| Vitamin B6 | 0.215mg | 0.27mg |
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| Folate | 24µg | 24µg | |
| Vitamin B12 | 0.08µg | 5.4µg |
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| Tryptophan | 0.194mg | 0.364mg |
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| Threonine | 0.796mg | 1.398mg |
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| Isoleucine | 0.88mg | 1.414mg |
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| Leucine | 1.43mg | 2.287mg |
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| Lysine | 0.908mg | 2.427mg |
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| Methionine | 0.175mg | 0.733mg |
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| Phenylalanine | 0.893mg | 1.164mg |
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| Valine | 0.92mg | 1.419mg |
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| Histidine | 0.466mg | 0.624mg |
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| Cholesterol | 0mg | 224mg |
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| Saturated Fat | 2.539g | 0.236g |
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| Omega-3 - DHA | 0.132g |
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| Omega-3 - EPA | 0.078g |
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| Omega-3 - DPA | 0.012g |
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| Monounsaturated Fat | 3.205g | 0.162g |
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| Polyunsaturated fat | 4.3g | 0.268g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
20%
110%
Minerals Daily Need Coverage Score
73%
185%
Comparison summary
Which food contains less Sodium?
Tempeh contains less Sodium (difference - 735mg)
Which food is lower in Cholesterol?
Tempeh is lower in Cholesterol (difference - 224mg)
Which food is lower in Saturated Fat?
Squid is lower in Saturated Fat (difference - 2.303g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.