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  6. Tempeh vs. Sunflower seeds

Tempeh vs. Sunflower seeds — In-Depth Nutrition Comparison

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Significant differences between tempeh and sunflower seeds

  • The amount of copper, vitamin B1, selenium, vitamin B6, fats, magnesium, phosphorus, folate, vitamin B3, and zinc in sunflower seeds is higher than in tempeh.
  • Sunflower seeds cover your daily copper needs 138% more than tempeh.

Specific food types used in this comparison are Tempeh and Seeds, sunflower seed kernels, dried.

Infographic

Tempeh vs Sunflower seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Tempeh
Tempeh
1
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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +42.3%
Contains more MagnesiumMagnesium +301.2%
Contains more PotassiumPotassium +56.6%
Contains more IronIron +94.4%
Contains more CopperCopper +221.4%
Contains more ZincZinc +338.6%
Contains more PhosphorusPhosphorus +148.1%
Contains more ManganeseManganese +50%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~9mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Tempeh
Tempeh
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.7% 0% 1% 703% 370% 82% 156% 68% 310% 0% 0% 170%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1797.4%
Contains more Vitamin B3Vitamin B3 +215.7%
Contains more Vitamin B5Vitamin B5 +306.5%
Contains more Vitamin B6Vitamin B6 +525.6%
Contains more FolateFolate +845.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.355mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.56mg 1.8mg 138%
Polyunsaturated fat 4.3g 23.137g 126%
Vitamin B1 0.078mg 1.48mg 117%
Selenium 0µg 53µg 96%
Vitamin B6 0.215mg 1.345mg 87%
Fats 10.8g 51.46g 63%
Magnesium 81mg 325mg 58%
Phosphorus 266mg 660mg 56%
Folate 24µg 227µg 51%
Monounsaturated fat 3.205g 18.528g 38%
Vitamin B3 2.64mg 8.335mg 36%
Zinc 1.14mg 5mg 35%
Fiber 8.6g 34%
Iron 2.7mg 5.25mg 32%
Manganese 1.3mg 1.95mg 28%
Calories 192kcal 584kcal 20%
Vitamin B5 0.278mg 1.13mg 17%
Choline 55.1mg 10%
Saturated fat 2.539g 4.455g 9%
Potassium 412mg 645mg 7%
Carbs 7.64g 20g 4%
Calcium 111mg 78mg 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin C 0mg 1.4mg 2%
Protein 20.29g 20.78g 1%
Protein per 100 calories 11g 3.6g N/A
Calories per 10 g protein 95kcal 281kcal N/A
Weight per 100 calories 52g 17g N/A
Unsaturated / Saturated Fat ratio 3 9.4 N/A
Net carbs 7.64g 11.4g N/A
Sugar 2.62g N/A
Sodium 9mg 9mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B2 0.358mg 0.355mg 0%
Tryptophan 0.194mg 0.348mg 0%
Threonine 0.796mg 0.928mg 0%
Isoleucine 0.88mg 1.139mg 0%
Leucine 1.43mg 1.659mg 0%
Lysine 0.908mg 0.937mg 0%
Methionine 0.175mg 0.494mg 0%
Phenylalanine 0.893mg 1.169mg 0%
Valine 0.92mg 1.315mg 0%
Histidine 0.466mg 0.632mg 0%
Omega-3 (EPA) 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
1
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1161.1%
Contains more FatsFats +376.5%
Contains more CarbsCarbs +161.8%
~equal in Protein ~20.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
1
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -43%
Contains more Mono. FatMonounsaturated fat +478.1%
Contains more Poly. FatPolyunsaturated fat +438.1%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.