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  6. Tuna Bluefin vs. Tempeh

Tuna Bluefin vs. Tempeh — In-Depth Nutrition Comparison

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Important differences between tuna Bluefin and tempeh

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

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

Infographic

Tuna Bluefin vs Tempeh 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.
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%
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%
Contains more PhosphorusPhosphorus +22.6%
Contains more SeleniumSelenium +∞%
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%

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.
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%
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%
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%
Contains more Vitamin B2Vitamin B2 +17%
Contains more FolateFolate +1100%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Tempeh DV% diff.
Vitamin B12 10.88µg 0.08µg 450%
Selenium 46.8µg 0µg 85%
Vitamin A 757µg 0µg 84%
Manganese 0.02mg 1.3mg 56%
Copper 0.11mg 0.56mg 50%
Vitamin B3 10.54mg 2.64mg 49%
Vitamin B6 0.525mg 0.215mg 24%
Vitamin B5 1.37mg 0.278mg 22%
Protein 29.91g 20.29g 19%
Iron 1.31mg 2.7mg 17%
Vitamin B1 0.278mg 0.078mg 17%
Polyunsaturated fat 1.844g 4.3g 16%
Cholesterol 49mg 0mg 16%
Calcium 10mg 111mg 10%
Phosphorus 326mg 266mg 9%
Fats 6.28g 10.8g 7%
Folate 2µg 24µg 6%
Vitamin B2 0.306mg 0.358mg 4%
Magnesium 64mg 81mg 4%
Saturated fat 1.612g 2.539g 4%
Monounsaturated fat 2.053g 3.205g 3%
Zinc 0.77mg 1.14mg 3%
Potassium 323mg 412mg 3%
Carbs 0g 7.64g 3%
Sodium 50mg 9mg 2%
Calories 184kcal 192kcal 0%
Net carbs 0g 7.64g N/A
Tryptophan 0.335mg 0.194mg 0%
Threonine 1.311mg 0.796mg 0%
Isoleucine 1.378mg 0.88mg 0%
Leucine 2.431mg 1.43mg 0%
Lysine 2.747mg 0.908mg 0%
Methionine 0.885mg 0.175mg 0%
Phenylalanine 1.168mg 0.893mg 0%
Valine 1.541mg 0.92mg 0%
Histidine 0.88mg 0.466mg 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
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
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
Contains more ProteinProtein +47.4%
Contains more OtherOther +191.4%
Contains more FatsFats +72%
Contains more CarbsCarbs +∞%
~equal in Water ~59.65g

Fat Type Comparison

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

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/nutrients
  2. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/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.