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  6. Hummus vs. Tempeh

Hummus vs. Tempeh — In-Depth Nutrition Comparison

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Important differences between hummus and tempeh

  • Hummus has more folate, vitamin B1, and zinc; however, tempeh has more protein, manganese, vitamin B2, vitamin B3, phosphorus, and calcium.
  • Tempeh's daily need coverage for protein is 30% more.
  • Hummus has 42 times more sodium than tempeh. Hummus has 379mg of sodium, while tempeh has 9mg.

The food varieties used in the comparison are Hummus, commercial and Tempeh.

Infographic

Hummus vs Tempeh infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Hummus
Hummus
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Tempeh
Tempeh
7
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 ZincZinc +60.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +14.1%
Contains more CalciumCalcium +192.1%
Contains more PotassiumPotassium +80.7%
Contains more IronIron +10.7%
Contains more PhosphorusPhosphorus +51.1%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +68.2%
~equal in Copper ~0.56mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Hummus
Hummus
2
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% 45% 15% 11% 7.9% 46% 0% 0% 62%
Tempeh
Tempeh
4
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 B1Vitamin B1 +130.8%
Contains more FolateFolate +245.8%
Contains more Vitamin B2Vitamin B2 +459.4%
Contains more Vitamin B3Vitamin B3 +353.6%
Contains more Vitamin B5Vitamin B5 +110.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.215mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Hummus Tempeh DV% diff.
Protein 7.9g 20.29g 25%
Fiber 6g 24%
Manganese 0.773mg 1.3mg 23%
Vitamin B2 0.064mg 0.358mg 23%
Sodium 379mg 9mg 16%
Folate 83µg 24µg 15%
Phosphorus 176mg 266mg 13%
Vitamin B3 0.582mg 2.64mg 13%
Vitamin B1 0.18mg 0.078mg 9%
Calcium 38mg 111mg 7%
Zinc 1.83mg 1.14mg 6%
Potassium 228mg 412mg 5%
Selenium 2.6µg 0µg 5%
Saturated fat 1.437g 2.539g 5%
Polyunsaturated fat 3.613g 4.3g 5%
Copper 0.527mg 0.56mg 4%
Iron 2.44mg 2.7mg 3%
Vitamin B5 0.132mg 0.278mg 3%
Vitamin B12 0µg 0.08µg 3%
Fats 9.6g 10.8g 2%
Carbs 14.29g 7.64g 2%
Magnesium 71mg 81mg 2%
Monounsaturated fat 4.039g 3.205g 2%
Calories 166kcal 192kcal 1%
Vitamin B6 0.2mg 0.215mg 1%
Protein per 100 calories 4.8g 11g N/A
Calories per 10 g protein 210kcal 95kcal N/A
Weight per 100 calories 60g 52g N/A
Unsaturated / Saturated Fat ratio 5.3 3 N/A
Net carbs 8.29g 7.64g N/A
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
Hummus
Hummus
2
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Tempeh
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 +87%
Contains more WaterWater +11.6%
Contains more ProteinProtein +156.8%
Contains more FatsFats +12.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Tempeh
Tempeh
1
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 -43.4%
Contains more Mono. FatMonounsaturated fat +26%
Contains more Poly. FatPolyunsaturated fat +19%

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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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.