Tempeh vs. Tamale — In-Depth Nutrition Comparison
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Differences between tempeh and tamale
- Tempeh has more copper, manganese, phosphorus, vitamin B2, iron, magnesium, and potassium, while tamale has more vitamin B12 and selenium.
- Tempeh's daily need coverage for copper is 55% higher.
- Tamale contains 7 times less manganese than tempeh. Tempeh contains 1.3mg of manganese, while tamale contains 0.174mg.
- The amount of sodium in tempeh is lower.
- Tempeh has a lower glycemic index. The glycemic index of tempeh is 15, while the glycemic index of tamale is 82.
The food types used in this comparison are Tempeh and Tamales (Navajo).
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 | +268.2% |
| Contains more CalciumCalcium | +282.8% |
| Contains more PotassiumPotassium | +214.5% |
| Contains more IronIron | +121.3% |
| Contains more CopperCopper | +788.9% |
| Contains more PhosphorusPhosphorus | +168.7% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +647.1% |
| Contains more ZincZinc | +29.8% |
| 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 | +56% |
| Contains more Vitamin B2Vitamin B2 | +347.5% |
| Contains more Vitamin B3Vitamin B3 | +66% |
| Contains more Vitamin B5Vitamin B5 | +35.6% |
| Contains more Vitamin B6Vitamin B6 | +50.3% |
| Contains more FolateFolate | +60% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B12Vitamin B12 | +575% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +223.1% |
| Contains more FatsFats | +76.5% |
| Contains more OtherOther | +17.4% |
| Contains more CarbsCarbs | +137.2% |
| Contains more WaterWater | +14.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +17% |
| Contains more Poly. FatPolyunsaturated fat | +525% |
~equal in
Saturated fat
~2.396g
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.56mg | 0.063mg | 55% |
| Manganese | 1.3mg | 0.174mg | 49% |
| Protein | 20.29g | 6.28g | 28% |
| Phosphorus | 266mg | 99mg | 24% |
| Polyunsaturated fat | 4.3g | 0.688g | 24% |
| Vitamin B2 | 0.358mg | 0.08mg | 21% |
| Vitamin B12 | 0.08µg | 0.54µg | 19% |
| Iron | 2.7mg | 1.22mg | 19% |
| Sodium | 9mg | 427mg | 18% |
| Magnesium | 81mg | 22mg | 14% |
| Fiber | 3.1g | 12% | |
| Selenium | 0µg | 6µg | 11% |
| Calcium | 111mg | 29mg | 8% |
| Potassium | 412mg | 131mg | 8% |
| Vitamin B3 | 2.64mg | 1.59mg | 7% |
| Fats | 10.8g | 6.12g | 7% |
| Vitamin B6 | 0.215mg | 0.143mg | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Starch | 12.27g | 5% | |
| Zinc | 1.14mg | 1.48mg | 3% |
| Carbs | 7.64g | 18.12g | 3% |
| Folate | 24µg | 15µg | 2% |
| Calories | 192kcal | 153kcal | 2% |
| Vitamin B1 | 0.078mg | 0.05mg | 2% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Vitamin B5 | 0.278mg | 0.205mg | 1% |
| Saturated fat | 2.539g | 2.396g | 1% |
| Monounsaturated fat | 3.205g | 2.739g | 1% |
| Net carbs | 7.64g | 15.02g | N/A |
| Sugar | 0.99g | N/A | |
| Tryptophan | 0.194mg | 0.052mg | 0% |
| Threonine | 0.796mg | 0.239mg | 0% |
| Isoleucine | 0.88mg | 0.271mg | 0% |
| Leucine | 1.43mg | 0.568mg | 0% |
| Lysine | 0.908mg | 0.427mg | 0% |
| Methionine | 0.175mg | 0.15mg | 0% |
| Phenylalanine | 0.893mg | 0.275mg | 0% |
| Valine | 0.92mg | 0.318mg | 0% |
| Histidine | 0.466mg | 0.196mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
19%
15%
Minerals Daily Need Coverage Score
73%
30%
Comparison summary
Which food is lower in Cholesterol?
Tempeh is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Tempeh is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Tempeh contains less Sodium (difference - 418mg)
Which food is lower in glycemic index?
Tempeh is lower in glycemic index (difference - 67)
Which food is richer in minerals?
Tempeh is relatively richer in minerals
Which food is richer in vitamins?
Tempeh is relatively richer in vitamins
Which food is lower in Saturated fat?
Tamale is lower in Saturated fat (difference - 0.143g)
Which food is cheaper?
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The foods are relatively equal in price ($)