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  6. Amaranth vs. Tempeh

Amaranth vs. Tempeh — In-Depth Nutrition Comparison

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What are the main differences between amaranth and tempeh?

  • Amaranth is richer in selenium, yet tempeh is richer in copper, vitamin B2, manganese, phosphorus, vitamin B3, potassium, vitamin B6, iron, and calcium.
  • Tempeh's daily need coverage for copper is 46% higher.
  • Tempeh has a lower glycemic index than amaranth.

We used Amaranth grain, cooked and Tempeh types in this comparison.

Infographic

Amaranth 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% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
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 less SodiumSodium -33.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +24.6%
Contains more CalciumCalcium +136.2%
Contains more PotassiumPotassium +205.2%
Contains more IronIron +28.6%
Contains more CopperCopper +275.8%
Contains more ZincZinc +32.6%
Contains more PhosphorusPhosphorus +79.7%
Contains more ManganeseManganese +52.2%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.8% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17%
Tempeh
Tempeh
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +1527.3%
Contains more Vitamin B3Vitamin B3 +1023.4%
Contains more Vitamin B6Vitamin B6 +90.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Amaranth Tempeh DV% diff.
Copper 0.149mg 0.56mg 46%
Protein 3.8g 20.29g 33%
Polyunsaturated fat 4.3g 29%
Vitamin B2 0.022mg 0.358mg 26%
Manganese 0.854mg 1.3mg 19%
Phosphorus 148mg 266mg 17%
Vitamin B3 0.235mg 2.64mg 15%
Fats 1.58g 10.8g 14%
Saturated fat 2.539g 12%
Selenium 5.5µg 0µg 10%
Potassium 135mg 412mg 8%
Iron 2.1mg 2.7mg 8%
Fiber 2.1g 8%
Vitamin B6 0.113mg 0.215mg 8%
Monounsaturated fat 3.205g 8%
Starch 16.23g 7%
Calcium 47mg 111mg 6%
Vitamin B5 0.278mg 6%
Calories 102kcal 192kcal 5%
Vitamin B1 0.015mg 0.078mg 5%
Carbs 18.69g 7.64g 4%
Magnesium 65mg 81mg 4%
Zinc 0.86mg 1.14mg 3%
Vitamin B12 0.08µg 3%
Vitamin E 0.19mg 1%
Folate 22µg 24µg 1%
Protein per 100 calories 3.7g 11g N/A
Calories per 10 g protein 268kcal 95kcal N/A
Weight per 100 calories 98g 52g N/A
Unsaturated / Saturated Fat ratio 3 N/A
Net carbs 16.59g 7.64g N/A
Sodium 6mg 9mg 0%
Tryptophan 0.194mg 0%
Threonine 0.796mg 0%
Isoleucine 0.88mg 0%
Leucine 1.43mg 0%
Lysine 0.908mg 0%
Methionine 0.175mg 0%
Phenylalanine 0.893mg 0%
Valine 0.92mg 0%
Histidine 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 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 CarbsCarbs +144.6%
Contains more WaterWater +26%
Contains more ProteinProtein +433.9%
Contains more FatsFats +583.5%
Contains more OtherOther +110.4%

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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. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.