Tempeh vs. Yam — In-Depth Nutrition Comparison
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A recap on differences between tempeh and yam
- Tempeh has more copper, manganese, phosphorus, iron, vitamin B2, magnesium, and vitamin B3; however, yam is higher in vitamin C and potassium.
- Tempeh covers your daily copper needs 42% more than yam.
- Yam contains 69 times less saturated fat than tempeh. Tempeh contains 2.539g of saturated fat, while yam contains 0.037g.
- The glycemic index of yam is higher.
Food varieties used in this article are Tempeh and Yam, raw.
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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 | +285.7% |
| Contains more CalciumCalcium | +552.9% |
| Contains more IronIron | +400% |
| Contains more CopperCopper | +214.6% |
| Contains more ZincZinc | +375% |
| Contains more PhosphorusPhosphorus | +383.6% |
| Contains more ManganeseManganese | +227.5% |
| Contains more PotassiumPotassium | +98.1% |
| 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 B2Vitamin B2 | +1018.8% |
| Contains more Vitamin B3Vitamin B3 | +378.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +43.6% |
| Contains more Vitamin B5Vitamin B5 | +12.9% |
| Contains more Vitamin B6Vitamin B6 | +36.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.56mg | 0.178mg | 42% |
| Manganese | 1.3mg | 0.397mg | 39% |
| Protein | 20.29g | 1.53g | 38% |
| Phosphorus | 266mg | 55mg | 30% |
| Polyunsaturated fat | 4.3g | 0.076g | 28% |
| Iron | 2.7mg | 0.54mg | 27% |
| Vitamin B2 | 0.358mg | 0.032mg | 25% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Fiber | 4.1g | 16% | |
| Fats | 10.8g | 0.17g | 16% |
| Magnesium | 81mg | 21mg | 14% |
| Vitamin B3 | 2.64mg | 0.552mg | 13% |
| Potassium | 412mg | 816mg | 12% |
| Saturated fat | 2.539g | 0.037g | 11% |
| Calcium | 111mg | 17mg | 9% |
| Monounsaturated fat | 3.205g | 0.006g | 8% |
| Zinc | 1.14mg | 0.24mg | 8% |
| Carbs | 7.64g | 27.88g | 7% |
| Vitamin B6 | 0.215mg | 0.293mg | 6% |
| Calories | 192kcal | 118kcal | 4% |
| Choline | 16.5mg | 3% | |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Vitamin B1 | 0.078mg | 0.112mg | 3% |
| Vitamin E | 0.35mg | 2% | |
| Vitamin K | 2.3µg | 2% | |
| Vitamin B5 | 0.278mg | 0.314mg | 1% |
| Selenium | 0µg | 0.7µg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Net carbs | 7.64g | 23.78g | N/A |
| Sugar | 0.5g | N/A | |
| Sodium | 9mg | 9mg | 0% |
| Folate | 24µg | 23µg | 0% |
| Tryptophan | 0.194mg | 0.012mg | 0% |
| Threonine | 0.796mg | 0.054mg | 0% |
| Isoleucine | 0.88mg | 0.052mg | 0% |
| Leucine | 1.43mg | 0.096mg | 0% |
| Lysine | 0.908mg | 0.059mg | 0% |
| Methionine | 0.175mg | 0.021mg | 0% |
| Phenylalanine | 0.893mg | 0.071mg | 0% |
| Valine | 0.92mg | 0.062mg | 0% |
| Histidine | 0.466mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1226.1% |
| Contains more FatsFats | +6252.9% |
| Contains more OtherOther | +97.6% |
| Contains more CarbsCarbs | +264.9% |
| Contains more WaterWater | +16.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +53316.7% |
| Contains more Poly. FatPolyunsaturated fat | +5557.9% |
| Contains less Sat. FatSaturated fat | -98.5% |