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Tempeh vs. Swordfish — In-Depth Nutrition Comparison

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A recap on differences between tempeh and swordfish

  • Tempeh has more copper, manganese, iron, and vitamin B2; however, swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, and vitamin B6.
  • Swordfish covers your daily selenium needs 125% more than tempeh.
  • Swordfish contains 100 times less manganese than tempeh. Tempeh contains 1.3mg of manganese, while swordfish contains 0.013mg.
  • The glycemic index of tempeh is higher.

Food varieties used in this article are Tempeh and Fish, swordfish, cooked, dry heat.

Infographic

Tempeh vs Swordfish 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
7
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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +131.4%
Contains more CalciumCalcium +1750%
Contains more IronIron +500%
Contains more CopperCopper +1117.4%
Contains more ZincZinc +46.2%
Contains less SodiumSodium -90.7%
Contains more ManganeseManganese +9900%
Contains more PotassiumPotassium +21.1%
Contains more PhosphorusPhosphorus +14.3%
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
2
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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin B2Vitamin B2 +468.3%
Contains more FolateFolate +1100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +14.1%
Contains more Vitamin B3Vitamin B3 +250.5%
Contains more Vitamin B5Vitamin B5 +50%
Contains more Vitamin B6Vitamin B6 +186%
Contains more Vitamin B12Vitamin B12 +1925%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
3
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more FatsFats +36.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +350%
Contains more ProteinProtein +15.6%
Contains more WaterWater +14.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains more Poly. FatPolyunsaturated fat +214.3%
Contains less Sat. FatSaturated fat -24.7%
Contains more Mono. FatMonounsaturated fat +10.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Swordfish
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tempeh Swordfish DV% diff.
Selenium 0µg 68.5µg 125%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Vitamin B12 0.08µg 1.62µg 64%
Copper 0.56mg 0.046mg 57%
Manganese 1.3mg 0.013mg 56%
Vitamin B3 2.64mg 9.254mg 41%
Vitamin B6 0.215mg 0.615mg 31%
Iron 2.7mg 0.45mg 28%
Cholesterol 0mg 78mg 26%
Vitamin B2 0.358mg 0.063mg 23%
Polyunsaturated fat 4.3g 1.368g 20%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Calcium 111mg 6mg 11%
Magnesium 81mg 35mg 11%
Protein 20.29g 23.45g 6%
Folate 24µg 2µg 6%
Phosphorus 266mg 304mg 5%
Vitamin A 0µg 43µg 5%
Sodium 9mg 97mg 4%
Fats 10.8g 7.93g 4%
Zinc 1.14mg 0.78mg 3%
Potassium 412mg 499mg 3%
Carbs 7.64g 0g 3%
Saturated fat 2.539g 1.911g 3%
Vitamin B5 0.278mg 0.417mg 3%
Monounsaturated fat 3.205g 3.544g 1%
Calories 192kcal 172kcal 1%
Vitamin B1 0.078mg 0.089mg 1%
Net carbs 7.64g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.194mg 0.265mg 0%
Threonine 0.796mg 1.035mg 0%
Isoleucine 0.88mg 1.088mg 0%
Leucine 1.43mg 1.919mg 0%
Lysine 0.908mg 2.168mg 0%
Methionine 0.175mg 0.699mg 0%
Phenylalanine 0.893mg 0.922mg 0%
Valine 0.92mg 1.216mg 0%
Histidine 0.466mg 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
19%
Tempeh
72%
Swordfish
Minerals Daily Need Coverage Score
73%
Tempeh
64%
Swordfish

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 88mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 0.628g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.