Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Tempeh vs Sunflower seed - In-Depth Nutrition Comparison

Compare

Significant differences between Tempeh and Sunflower seed

  • The amount of Copper, Vitamin B1, Selenium, Vitamin B6, Magnesium, Phosphorus, Folate, Vitamin B3, Zinc, and Iron in Sunflower seed is higher than in Tempeh.
  • Sunflower seed covers 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 seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +42.3%
Contains more Iron +94.4%
Contains more Magnesium +301.2%
Contains more Phosphorus +148.1%
Contains more Potassium +56.6%
Contains more Zinc +338.6%
Contains more Copper +221.4%
Equal in Sodium - 9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Calcium +42.3%
Contains more Iron +94.4%
Contains more Magnesium +301.2%
Contains more Phosphorus +148.1%
Contains more Potassium +56.6%
Contains more Zinc +338.6%
Contains more Copper +221.4%
Equal in Sodium - 9

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tempeh
2
:
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1797.4%
Contains more Vitamin B3 +215.7%
Contains more Vitamin B5 +306.5%
Contains more Vitamin B6 +525.6%
Contains more Folate +845.8%
Equal in Vitamin B2 - 0.355
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1797.4%
Contains more Vitamin B3 +215.7%
Contains more Vitamin B5 +306.5%
Contains more Vitamin B6 +525.6%
Contains more Folate +845.8%
Equal in Vitamin B2 - 0.355

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tempeh Sunflower seed
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tempeh Sunflower seed Opinion
Net carbs 7.64g 11.4g Sunflower seed
Protein 20.29g 20.78g Sunflower seed
Fats 10.8g 51.46g Sunflower seed
Carbs 7.64g 20g Sunflower seed
Calories 192kcal 584kcal Sunflower seed
Starch g g
Fructose g g
Sugar g 2.62g Tempeh
Fiber g 8.6g Sunflower seed
Calcium 111mg 78mg Tempeh
Iron 2.7mg 5.25mg Sunflower seed
Magnesium 81mg 325mg Sunflower seed
Phosphorus 266mg 660mg Sunflower seed
Potassium 412mg 645mg Sunflower seed
Sodium 9mg 9mg
Zinc 1.14mg 5mg Sunflower seed
Copper 0.56mg 1.8mg Sunflower seed
Vitamin A 0IU 50IU Sunflower seed
Vitamin E mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.078mg 1.48mg Sunflower seed
Vitamin B2 0.358mg 0.355mg Tempeh
Vitamin B3 2.64mg 8.335mg Sunflower seed
Vitamin B5 0.278mg 1.13mg Sunflower seed
Vitamin B6 0.215mg 1.345mg Sunflower seed
Folate 24µg 227µg Sunflower seed
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg 0µg Sunflower seed
Tryptophan 0.194mg 0.348mg Sunflower seed
Threonine 0.796mg 0.928mg Sunflower seed
Isoleucine 0.88mg 1.139mg Sunflower seed
Leucine 1.43mg 1.659mg Sunflower seed
Lysine 0.908mg 0.937mg Sunflower seed
Methionine 0.175mg 0.494mg Sunflower seed
Phenylalanine 0.893mg 1.169mg Sunflower seed
Valine 0.92mg 1.315mg Sunflower seed
Histidine 0.466mg 0.632mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat 0g g Sunflower seed
Saturated Fat 2.539g 4.455g Tempeh
Monounsaturated Fat 3.205g 18.528g Sunflower seed
Polyunsaturated fat 4.3g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Tempeh
156
Sunflower seed
Mineral Summary Score
70
Tempeh
191
Sunflower seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
122%
Tempeh
125%
Sunflower seed
Carbohydrates
8%
Tempeh
20%
Sunflower seed
Fats
50%
Tempeh
238%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Tempeh
Tempeh is lower in Saturated Fat (difference - 1.916g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 5)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.6)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (9 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Sunflower seed - 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.