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Wakame vs. Tempeh — In-Depth Nutrition Comparison

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Summary of differences between wakame and tempeh

  • Wakame has more folate, vitamin B5, and vitamin A; however, tempeh is higher in copper, phosphorus, vitamin B6, potassium, and vitamin B2.
  • Wakame covers your daily need for folate, 43% more than tempeh.
  • Tempeh has less sodium.

These are the specific foods used in this comparison Seaweed, wakame, raw and Tempeh.

Infographic

Wakame vs Tempeh infographic
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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.
Wakame
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Tempeh
6
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 MagnesiumMagnesium +32.1%
Contains more CalciumCalcium +35.1%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +724%
Contains more IronIron +23.9%
Contains more CopperCopper +97.2%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +232.5%
Contains less SodiumSodium -99%
~equal in Manganese ~1.3mg

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.
Wakame
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +150.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +716.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +55.7%
Contains more Vitamin B3Vitamin B3 +65%
Contains more Vitamin B6Vitamin B6 +10650%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Tempeh DV% diff.
Folate 196µg 24µg 43%
Sodium 872mg 9mg 38%
Protein 3.03g 20.29g 35%
Copper 0.284mg 0.56mg 31%
Polyunsaturated fat 0.218g 4.3g 27%
Phosphorus 80mg 266mg 27%
Fats 0.64g 10.8g 16%
Vitamin B6 0.002mg 0.215mg 16%
Saturated fat 0.13g 2.539g 11%
Potassium 50mg 412mg 11%
Vitamin B2 0.23mg 0.358mg 10%
Monounsaturated fat 0.058g 3.205g 8%
Vitamin B5 0.697mg 0.278mg 8%
Vitamin B3 1.6mg 2.64mg 7%
Vitamin E 1mg 7%
Calories 45kcal 192kcal 7%
Zinc 0.38mg 1.14mg 7%
Iron 2.18mg 2.7mg 7%
Magnesium 107mg 81mg 6%
Manganese 1.4mg 1.3mg 4%
Calcium 150mg 111mg 4%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Vitamin C 3mg 0mg 3%
Vitamin B12 0µg 0.08µg 3%
Vitamin A 18µg 0µg 2%
Vitamin B1 0.06mg 0.078mg 2%
Fiber 0.5g 2%
Carbs 9.14g 7.64g 1%
Selenium 0.7µg 0µg 1%
Net carbs 8.64g 7.64g N/A
Sugar 0.65g N/A
Tryptophan 0.035mg 0.194mg 0%
Threonine 0.165mg 0.796mg 0%
Isoleucine 0.087mg 0.88mg 0%
Leucine 0.257mg 1.43mg 0%
Lysine 0.112mg 0.908mg 0%
Methionine 0.063mg 0.175mg 0%
Phenylalanine 0.112mg 0.893mg 0%
Valine 0.209mg 0.92mg 0%
Histidine 0.015mg 0.466mg 0%
Omega-3 - EPA 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Tempeh
2
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 CarbsCarbs +19.6%
Contains more WaterWater +34.1%
Contains more OtherOther +344.4%
Contains more ProteinProtein +569.6%
Contains more FatsFats +1587.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
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 -94.9%
Contains more Mono. FatMonounsaturated fat +5425.9%
Contains more Poly. FatPolyunsaturated fat +1872.5%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.