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  6. Tuna salad vs. Tempeh

Tuna salad vs. Tempeh — In-Depth Nutrition Comparison

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Important differences between Tuna salad and Tempeh

  • Tuna salad has more Selenium, Vitamin B12, and Vitamin B3, however, Tempeh has more Manganese, Copper, Vitamin B2, Iron, Magnesium, and Phosphorus.
  • Tuna salad's daily need coverage for Selenium is 75% more.
  • Tuna salad has 45 times more Sodium than Tempeh. Tuna salad has 402mg of Sodium, while Tempeh has 9mg.

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

Infographic

Tuna salad 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.
Tuna salad
Tuna salad
1
:
9
Tempeh
Tempeh
Contains more Selenium +∞%
Contains more Calcium +552.9%
Contains more Iron +170%
Contains more Magnesium +326.3%
Contains more Phosphorus +49.4%
Contains more Potassium +131.5%
Contains less Sodium -97.8%
Contains more Zinc +103.6%
Contains more Copper +286.2%
Contains more Manganese +3150%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Selenium +∞%
Contains more Calcium +552.9%
Contains more Iron +170%
Contains more Magnesium +326.3%
Contains more Phosphorus +49.4%
Contains more Potassium +131.5%
Contains less Sodium -97.8%
Contains more Zinc +103.6%
Contains more Copper +286.2%
Contains more Manganese +3150%

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.
Tuna salad
Tuna salad
4
:
6
Tempeh
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +153.8%
Contains more Vitamin B12 +1400%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +411.4%
Contains more Vitamin B6 +165.4%
Contains more Folate +200%
Equal in Vitamin B5 - 0.278
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Tempeh
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +153.8%
Contains more Vitamin B12 +1400%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +411.4%
Contains more Vitamin B6 +165.4%
Contains more Folate +200%
Equal in Vitamin B5 - 0.278

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna salad
Tuna salad
3
:
2
Tempeh
Tempeh
Contains more Carbs +23.2%
Contains more Other +31.5%
Contains more Protein +26.5%
Contains more Fats +16.6%
Equal in Water - 59.65
Tuna salad
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
Tempeh
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 Carbs +23.2%
Contains more Other +31.5%
Contains more Protein +26.5%
Contains more Fats +16.6%
Equal in Water - 59.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna salad
Tuna salad
1
:
2
Tempeh
Tempeh
Contains less Saturated Fat -39.2%
Contains more Monounsaturated Fat +11%
Equal in Polyunsaturated fat - 4.3
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -39.2%
Contains more Monounsaturated Fat +11%
Equal in Polyunsaturated fat - 4.3

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna salad Tempeh
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Tempeh Opinion
Net carbs 9.41g 7.64g Tuna salad
Protein 16.04g 20.29g Tempeh
Fats 9.26g 10.8g Tempeh
Carbs 9.41g 7.64g Tuna salad
Calories 187kcal 192kcal Tempeh
Calcium 17mg 111mg Tempeh
Iron 1mg 2.7mg Tempeh
Magnesium 19mg 81mg Tempeh
Phosphorus 178mg 266mg Tempeh
Potassium 178mg 412mg Tempeh
Sodium 402mg 9mg Tempeh
Zinc 0.56mg 1.14mg Tempeh
Copper 0.145mg 0.56mg Tempeh
Manganese 0.04mg 1.3mg Tempeh
Selenium 41.2µg 0µg Tuna salad
Vitamin A 97IU 0IU Tuna salad
Vitamin A RAE 24µg 0µg Tuna salad
Vitamin C 2.2mg 0mg Tuna salad
Vitamin B1 0.031mg 0.078mg Tempeh
Vitamin B2 0.07mg 0.358mg Tempeh
Vitamin B3 6.7mg 2.64mg Tuna salad
Vitamin B5 0.26mg 0.278mg Tempeh
Vitamin B6 0.081mg 0.215mg Tempeh
Folate 8µg 24µg Tempeh
Vitamin B12 1.2µg 0.08µg Tuna salad
Tryptophan 0.18mg 0.194mg Tempeh
Threonine 0.701mg 0.796mg Tempeh
Isoleucine 0.739mg 0.88mg Tempeh
Leucine 1.293mg 1.43mg Tempeh
Lysine 1.457mg 0.908mg Tuna salad
Methionine 0.47mg 0.175mg Tuna salad
Phenylalanine 0.626mg 0.893mg Tempeh
Valine 0.824mg 0.92mg Tempeh
Histidine 0.467mg 0.466mg Tuna salad
Cholesterol 13mg 0mg Tempeh
Saturated Fat 1.544g 2.539g Tuna salad
Omega-3 - DHA 0.055g Tuna salad
Omega-3 - EPA 0.014g Tuna salad
Monounsaturated Fat 2.887g 3.205g Tempeh
Polyunsaturated fat 4.122g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Tempeh
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Tuna salad
20%
Tempeh
Minerals Daily Need Coverage Score
49%
Tuna salad
73%
Tempeh

Comparison summary

Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 0.995g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 15)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 393mg)
Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 13mg)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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