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  6. Couscous vs. Tempeh

Couscous vs. Tempeh — In-Depth Nutrition Comparison

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Summary of differences between couscous and tempeh

  • Couscous has more selenium; however, tempeh is higher in copper, manganese, phosphorus, iron, vitamin B2, magnesium, vitamin B6, and potassium.
  • Tempeh covers your daily need for copper, 58% more than couscous.
  • Couscous has less saturated fat.
  • The glycemic index of couscous is higher.

These are the specific foods used in this comparison Couscous, cooked and Tempeh.

Infographic

Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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 -44.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +912.5%
Contains more CalciumCalcium +1287.5%
Contains more PotassiumPotassium +610.3%
Contains more IronIron +610.5%
Contains more CopperCopper +1265.9%
Contains more ZincZinc +338.5%
Contains more PhosphorusPhosphorus +1109.1%
Contains more ManganeseManganese +1447.6%

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% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
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 B5Vitamin B5 +33.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +23.8%
Contains more Vitamin B2Vitamin B2 +1225.9%
Contains more Vitamin B3Vitamin B3 +168.6%
Contains more Vitamin B6Vitamin B6 +321.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +60%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Tempeh DV% diff.
Copper 0.041mg 0.56mg 58%
Manganese 0.084mg 1.3mg 53%
Selenium 27.5µg 0µg 50%
Phosphorus 22mg 266mg 35%
Protein 3.79g 20.29g 33%
Iron 0.38mg 2.7mg 29%
Polyunsaturated fat 0.064g 4.3g 28%
Vitamin B2 0.027mg 0.358mg 25%
Magnesium 8mg 81mg 17%
Fats 0.16g 10.8g 16%
Vitamin B6 0.051mg 0.215mg 13%
Saturated fat 0.029g 2.539g 11%
Calcium 8mg 111mg 10%
Potassium 58mg 412mg 10%
Vitamin B3 0.983mg 2.64mg 10%
Zinc 0.26mg 1.14mg 8%
Monounsaturated fat 0.022g 3.205g 8%
Fiber 1.4g 6%
Carbs 23.22g 7.64g 5%
Calories 112kcal 192kcal 4%
Vitamin B12 0µg 0.08µg 3%
Vitamin B5 0.371mg 0.278mg 2%
Folate 15µg 24µg 2%
Vitamin E 0.13mg 1%
Vitamin B1 0.063mg 0.078mg 1%
Choline 3.3mg 1%
Protein per 100 calories 3.4g 11g N/A
Calories per 10 g protein 296kcal 95kcal N/A
Weight per 100 calories 89g 52g N/A
Unsaturated / Saturated Fat ratio 3 3 N/A
Net carbs 21.82g 7.64g N/A
Sugar 0.1g N/A
Sodium 5mg 9mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.049mg 0.194mg 0%
Threonine 0.1mg 0.796mg 0%
Isoleucine 0.147mg 0.88mg 0%
Leucine 0.259mg 1.43mg 0%
Lysine 0.073mg 0.908mg 0%
Methionine 0.059mg 0.175mg 0%
Phenylalanine 0.184mg 0.893mg 0%
Valine 0.162mg 0.92mg 0%
Histidine 0.077mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 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 +203.9%
Contains more WaterWater +21.7%
Contains more ProteinProtein +435.4%
Contains more FatsFats +6650%
Contains more OtherOther +523.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 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 -98.9%
Contains more Mono. FatMonounsaturated fat +14468.2%
Contains more Poly. FatPolyunsaturated fat +6618.8%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.