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  6. Tempeh vs. Tuna Bluefin

Tempeh vs. Tuna Bluefin — In-Depth Nutrition Comparison

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Important differences between tempeh and tuna Bluefin

  • Tempeh has more manganese, copper, and iron; however, tuna Bluefin has more vitamin B12, selenium, vitamin A, vitamin B3, vitamin B6, vitamin B5, and vitamin B1.
  • Tuna Bluefin's daily need coverage for vitamin B12 is 450% more.
  • Tempeh has 65 times more manganese than tuna Bluefin. Tempeh has 1.3mg of manganese, while tuna Bluefin has 0.02mg.
  • Tempeh has a higher glycemic index than tuna Bluefin.

The food varieties used in the comparison are Tempeh and Fish, tuna, fresh, bluefin, cooked, dry heat.

Infographic

Tempeh vs Tuna Bluefin 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
Tempeh
8
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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more MagnesiumMagnesium +26.6%
Contains more CalciumCalcium +1010%
Contains more PotassiumPotassium +27.6%
Contains more IronIron +106.1%
Contains more CopperCopper +409.1%
Contains more ZincZinc +48.1%
Contains less SodiumSodium -82%
Contains more ManganeseManganese +6400%
Contains more PhosphorusPhosphorus +22.6%
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
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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin B2Vitamin B2 +17%
Contains more FolateFolate +1100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +256.4%
Contains more Vitamin B3Vitamin B3 +299.2%
Contains more Vitamin B5Vitamin B5 +392.8%
Contains more Vitamin B6Vitamin B6 +144.2%
Contains more Vitamin B12Vitamin B12 +13500%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tempeh Tuna Bluefin DV% diff.
Vitamin B12 0.08µg 10.88µg 450%
Selenium 0µg 46.8µg 85%
Vitamin A 0µg 757µg 84%
Manganese 1.3mg 0.02mg 56%
Copper 0.56mg 0.11mg 50%
Vitamin B3 2.64mg 10.54mg 49%
Vitamin B6 0.215mg 0.525mg 24%
Vitamin B5 0.278mg 1.37mg 22%
Protein 20.29g 29.91g 19%
Iron 2.7mg 1.31mg 17%
Vitamin B1 0.078mg 0.278mg 17%
Polyunsaturated fat 4.3g 1.844g 16%
Cholesterol 0mg 49mg 16%
Calcium 111mg 10mg 10%
Phosphorus 266mg 326mg 9%
Fats 10.8g 6.28g 7%
Folate 24µg 2µg 6%
Vitamin B2 0.358mg 0.306mg 4%
Magnesium 81mg 64mg 4%
Saturated fat 2.539g 1.612g 4%
Monounsaturated fat 3.205g 2.053g 3%
Zinc 1.14mg 0.77mg 3%
Potassium 412mg 323mg 3%
Carbs 7.64g 0g 3%
Sodium 9mg 50mg 2%
Calories 192kcal 184kcal 0%
Net carbs 7.64g 0g N/A
Tryptophan 0.194mg 0.335mg 0%
Threonine 0.796mg 1.311mg 0%
Isoleucine 0.88mg 1.378mg 0%
Leucine 1.43mg 2.431mg 0%
Lysine 0.908mg 2.747mg 0%
Methionine 0.175mg 0.885mg 0%
Phenylalanine 0.893mg 1.168mg 0%
Valine 0.92mg 1.541mg 0%
Histidine 0.466mg 0.88mg 0%
Omega-3 - EPA 0.363g N/A
Omega-3 - DHA 1.141g N/A
Omega-3 - DPA 0.16g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
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
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more FatsFats +72%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +47.4%
Contains more OtherOther +191.4%
~equal in Water ~59.09g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
2
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains more Mono. FatMonounsaturated fat +56.1%
Contains more Poly. FatPolyunsaturated fat +133.2%
Contains less Sat. FatSaturated fat -36.5%

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.