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  6. Tempeh vs. Welsh onion

Tempeh vs. Welsh onion — In-Depth Nutrition Comparison

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What are the differences between tempeh and welsh onion?

  • Tempeh is higher in copper, manganese, phosphorus, vitamin B2, iron, vitamin B3, and magnesium, yet welsh onion is higher in vitamin C and vitamin A.
  • Tempeh's daily need coverage for copper is 54% more.
  • Tempeh has 38 times more saturated fat than welsh onion. While tempeh has 2.539g of saturated fat, welsh onion has only 0.067g.
  • The glycemic index of tempeh is lower.

We used Tempeh and Onions, welsh, raw types in this article.

Infographic

Tempeh vs Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +252.2%
Contains more CalciumCalcium +516.7%
Contains more PotassiumPotassium +94.3%
Contains more IronIron +121.3%
Contains more CopperCopper +700%
Contains more ZincZinc +119.2%
Contains more PhosphorusPhosphorus +442.9%
Contains less SodiumSodium -47.1%
Contains more ManganeseManganese +848.9%
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
7
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin B2Vitamin B2 +297.8%
Contains more Vitamin B3Vitamin B3 +560%
Contains more Vitamin B5Vitamin B5 +64.5%
Contains more Vitamin B6Vitamin B6 +198.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Welsh onion DV% diff.
Vitamin K 193.4µg 161%
Copper 0.56mg 0.07mg 54%
Manganese 1.3mg 0.137mg 51%
Protein 20.29g 1.9g 37%
Phosphorus 266mg 49mg 31%
Vitamin C 0mg 27mg 30%
Polyunsaturated fat 4.3g 0.156g 28%
Vitamin B2 0.358mg 0.09mg 21%
Iron 2.7mg 1.22mg 19%
Fats 10.8g 0.4g 16%
Magnesium 81mg 23mg 14%
Vitamin B3 2.64mg 0.4mg 14%
Vitamin B6 0.215mg 0.072mg 11%
Saturated fat 2.539g 0.067g 11%
Fiber 2.4g 10%
Calcium 111mg 18mg 9%
Monounsaturated fat 3.205g 0.056g 8%
Calories 192kcal 34kcal 8%
Potassium 412mg 212mg 6%
Zinc 1.14mg 0.52mg 6%
Vitamin E 0.51mg 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin B5 0.278mg 0.169mg 2%
Vitamin B1 0.078mg 0.05mg 2%
Folate 24µg 16µg 2%
Selenium 0µg 0.6µg 1%
Choline 5.3mg 1%
Net carbs 7.64g 4.1g N/A
Carbs 7.64g 6.5g 0%
Sugar 2.18g N/A
Sodium 9mg 17mg 0%
Tryptophan 0.194mg 0.021mg 0%
Threonine 0.796mg 0.074mg 0%
Isoleucine 0.88mg 0.081mg 0%
Leucine 1.43mg 0.113mg 0%
Lysine 0.908mg 0.095mg 0%
Methionine 0.175mg 0.021mg 0%
Phenylalanine 0.893mg 0.061mg 0%
Valine 0.92mg 0.084mg 0%
Histidine 0.466mg 0.033mg 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% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +967.9%
Contains more FatsFats +2600%
Contains more CarbsCarbs +17.5%
Contains more OtherOther +131.4%
Contains more WaterWater +51.7%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +5623.2%
Contains more Poly. FatPolyunsaturated fat +2656.4%
Contains less Sat. FatSaturated fat -97.4%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.