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  6. Papadum vs. Tempeh

Papadum vs. Tempeh — In-Depth Nutrition Comparison

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The main differences between papadum and tempeh

  • Tempeh contains less iron, folate, copper, magnesium, zinc, carbs, potassium, phosphorus, and vitamin B1 than papadum.
  • Daily need coverage for sodium for papadum is 75% higher.
  • Tempeh has 9 times less folate than papadum. Papadum has 219µg of folate, while tempeh has 24µg.
  • Tempeh is lower in sodium.
  • Papadum has a higher glycemic index than tempeh.

Food types used in this article are Papad and Tempeh.

Infographic

Papadum vs Tempeh infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
Tempeh
Tempeh
1
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 +234.6%
Contains more CalciumCalcium +28.8%
Contains more PotassiumPotassium +142.7%
Contains more IronIron +188.9%
Contains more CopperCopper +78.2%
Contains more ZincZinc +198.2%
Contains more PhosphorusPhosphorus +44.7%
Contains more ManganeseManganese +20.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.5%

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.
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% 4.3% 1% 69% 60% 28% 55% 66% 0% 1% 164%
Tempeh
Tempeh
3
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +255.1%
Contains more Vitamin B5Vitamin B5 +229.9%
Contains more Vitamin B6Vitamin B6 +32.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +812.5%
Contains more Vitamin B2Vitamin B2 +38.8%
Contains more Vitamin B3Vitamin B3 +79.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Papadum Tempeh DV% diff.
Sodium 1745mg 9mg 75%
Fiber 18.6g 74%
Iron 7.8mg 2.7mg 64%
Copper 0.998mg 0.56mg 49%
Folate 219µg 24µg 49%
Magnesium 271mg 81mg 45%
Zinc 3.4mg 1.14mg 21%
Polyunsaturated fat 1.148g 4.3g 21%
Carbs 59.87g 7.64g 17%
Potassium 1000mg 412mg 17%
Phosphorus 385mg 266mg 17%
Vitamin B1 0.277mg 0.078mg 17%
Selenium 8.3µg 0µg 15%
Vitamin B5 0.917mg 0.278mg 13%
Fats 3.25g 10.8g 12%
Protein 25.56g 20.29g 11%
Manganese 1.562mg 1.3mg 11%
Calories 371kcal 192kcal 9%
Vitamin B2 0.258mg 0.358mg 8%
Vitamin B3 1.472mg 2.64mg 7%
Saturated fat 1.084g 2.539g 7%
Monounsaturated fat 0.532g 3.205g 7%
Vitamin B6 0.285mg 0.215mg 5%
Calcium 143mg 111mg 3%
Vitamin B12 0µg 0.08µg 3%
Cholesterol 4mg 0mg 1%
Vitamin A 13µg 0µg 1%
Protein per 100 calories 6.9g 11g N/A
Calories per 10 g protein 145kcal 95kcal N/A
Weight per 100 calories 27g 52g N/A
Unsaturated / Saturated Fat ratio 1.5 3 N/A
Net carbs 41.27g 7.64g N/A
Vitamin E 0.05mg 0%
Vitamin K 0.4µg 0%
Choline 0.4mg 0%
Tryptophan 0.266mg 0.194mg 0%
Threonine 0.886mg 0.796mg 0%
Isoleucine 1.303mg 0.88mg 0%
Leucine 2.115mg 1.43mg 0%
Lysine 1.695mg 0.908mg 0%
Methionine 0.372mg 0.175mg 0%
Phenylalanine 1.491mg 0.893mg 0%
Valine 1.434mg 0.92mg 0%
Histidine 0.715mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 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 ProteinProtein +26%
Contains more CarbsCarbs +683.6%
Contains more FatsFats +232.3%
Contains more WaterWater +1609.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 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 -57.3%
Contains more Mono. FatMonounsaturated fat +502.4%
Contains more Poly. FatPolyunsaturated fat +274.6%

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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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.