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  6. Tempeh vs. Tuna salad

Tempeh vs. Tuna salad — In-Depth Nutrition Comparison

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Important differences between tempeh and tuna salad

  • Tempeh has more manganese, copper, vitamin B2, iron, magnesium, and phosphorus; however, tuna salad has more selenium, vitamin B12, and vitamin B3.
  • Tuna salad's daily need coverage for selenium is 75% more.
  • Tempeh has 33 times more manganese than tuna salad. Tempeh has 1.3mg of manganese, while tuna salad has 0.04mg.
  • Tempeh is lower in sodium.

The food varieties used in the comparison are Tempeh and Fish, tuna salad.

Infographic

Tempeh vs Tuna salad 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
9
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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +326.3%
Contains more CalciumCalcium +552.9%
Contains more PotassiumPotassium +131.5%
Contains more IronIron +170%
Contains more CopperCopper +286.2%
Contains more ZincZinc +103.6%
Contains more PhosphorusPhosphorus +49.4%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +3150%
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
4
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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin B1Vitamin B1 +151.6%
Contains more Vitamin B2Vitamin B2 +411.4%
Contains more Vitamin B6Vitamin B6 +165.4%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +153.8%
Contains more Vitamin B12Vitamin B12 +1400%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.26mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tempeh Tuna salad DV% diff.
Selenium 0µg 41.2µg 75%
Manganese 1.3mg 0.04mg 55%
Vitamin B12 0.08µg 1.2µg 47%
Copper 0.56mg 0.145mg 46%
Vitamin B3 2.64mg 6.7mg 25%
Vitamin B2 0.358mg 0.07mg 22%
Iron 2.7mg 1mg 21%
Sodium 9mg 402mg 17%
Magnesium 81mg 19mg 15%
Phosphorus 266mg 178mg 13%
Vitamin B6 0.215mg 0.081mg 10%
Protein 20.29g 16.04g 9%
Calcium 111mg 17mg 9%
Potassium 412mg 178mg 7%
Zinc 1.14mg 0.56mg 5%
Saturated fat 2.539g 1.544g 5%
Cholesterol 0mg 13mg 4%
Vitamin B1 0.078mg 0.031mg 4%
Folate 24µg 8µg 4%
Vitamin A 0µg 24µg 3%
Vitamin C 0mg 2.2mg 2%
Fats 10.8g 9.26g 2%
Carbs 7.64g 9.41g 1%
Polyunsaturated fat 4.3g 4.122g 1%
Monounsaturated fat 3.205g 2.887g 1%
Calories 192kcal 187kcal 0%
Net carbs 7.64g 9.41g N/A
Vitamin B5 0.278mg 0.26mg 0%
Tryptophan 0.194mg 0.18mg 0%
Threonine 0.796mg 0.701mg 0%
Isoleucine 0.88mg 0.739mg 0%
Leucine 1.43mg 1.293mg 0%
Lysine 0.908mg 1.457mg 0%
Methionine 0.175mg 0.47mg 0%
Phenylalanine 0.893mg 0.626mg 0%
Valine 0.92mg 0.824mg 0%
Histidine 0.466mg 0.467mg 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
2
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more ProteinProtein +26.5%
Contains more FatsFats +16.6%
Contains more CarbsCarbs +23.2%
Contains more OtherOther +31.5%
~equal in Water ~63.16g

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -39.2%
~equal in Monounsaturated fat ~2.887g
~equal in Polyunsaturated fat ~4.122g

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.