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  6. Tempeh vs. Watercress

Tempeh vs. Watercress — In-Depth Nutrition Comparison

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A recap on differences between tempeh and watercress

  • Tempeh has more copper, manganese, iron, phosphorus, vitamin B2, vitamin B3, and magnesium; however, watercress is higher in vitamin A and vitamin C.
  • Watercress covers your daily vitamin A needs 64% more than tempeh.
  • Watercress contains 94 times less saturated fat than tempeh. Tempeh contains 2.539g of saturated fat, while watercress contains 0.027g.
  • The glycemic index of watercress is higher.

Food varieties used in this article are Tempeh and Watercress, raw.

Infographic

Tempeh vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +285.7%
Contains more PotassiumPotassium +24.8%
Contains more IronIron +1250%
Contains more CopperCopper +627.3%
Contains more ZincZinc +936.4%
Contains more PhosphorusPhosphorus +343.3%
Contains less SodiumSodium -78%
Contains more ManganeseManganese +432.8%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~120mg

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
5
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B2Vitamin B2 +198.3%
Contains more Vitamin B3Vitamin B3 +1220%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B5Vitamin B5 +11.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Watercress DV% diff.
Vitamin K 250µg 208%
Copper 0.56mg 0.077mg 54%
Vitamin C 0mg 43mg 48%
Manganese 1.3mg 0.244mg 46%
Protein 20.29g 2.3g 36%
Iron 2.7mg 0.2mg 31%
Phosphorus 266mg 60mg 29%
Polyunsaturated fat 4.3g 0.035g 28%
Vitamin A 0µg 160µg 18%
Vitamin B2 0.358mg 0.12mg 18%
Fats 10.8g 0.1g 16%
Vitamin B3 2.64mg 0.2mg 15%
Magnesium 81mg 21mg 14%
Saturated fat 2.539g 0.027g 11%
Calories 192kcal 11kcal 9%
Zinc 1.14mg 0.11mg 9%
Monounsaturated fat 3.205g 0.008g 8%
Vitamin E 1mg 7%
Vitamin B6 0.215mg 0.129mg 7%
Folate 24µg 9µg 4%
Vitamin B12 0.08µg 0µg 3%
Choline 9mg 2%
Fiber 0.5g 2%
Selenium 0µg 0.9µg 2%
Potassium 412mg 330mg 2%
Carbs 7.64g 1.29g 2%
Vitamin B1 0.078mg 0.09mg 1%
Vitamin B5 0.278mg 0.31mg 1%
Sodium 9mg 41mg 1%
Calcium 111mg 120mg 1%
Net carbs 7.64g 0.79g N/A
Sugar 0.2g N/A
Tryptophan 0.194mg 0.03mg 0%
Threonine 0.796mg 0.133mg 0%
Isoleucine 0.88mg 0.093mg 0%
Leucine 1.43mg 0.166mg 0%
Lysine 0.908mg 0.134mg 0%
Methionine 0.175mg 0.02mg 0%
Phenylalanine 0.893mg 0.114mg 0%
Valine 0.92mg 0.137mg 0%
Histidine 0.466mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
4
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +782.2%
Contains more FatsFats +10700%
Contains more CarbsCarbs +492.2%
Contains more OtherOther +35%
Contains more WaterWater +59.4%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +39962.5%
Contains more Poly. FatPolyunsaturated fat +12185.7%
Contains less Sat. FatSaturated fat -98.9%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.