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  6. Spätzle vs. Tempeh

Spätzle vs. Tempeh — In-Depth Nutrition Comparison

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The main differences between spätzle and tempeh

  • Spätzle has more selenium; however, tempeh has more copper, manganese, phosphorus, iron, vitamin B2, magnesium, vitamin B3, vitamin B6, and potassium.
  • Daily need coverage for copper for tempeh is 51% higher.

Food types used in this article are Noodles, egg, cooked, unenriched, with added salt and Tempeh.

Infographic

Spätzle 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 15% 3.6% 3.4% 23% 33% 18% 33% 22% 41% 130%
Tempeh
Tempeh
9
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +825%
Contains more PotassiumPotassium +984.2%
Contains more IronIron +350%
Contains more CopperCopper +471.4%
Contains more ZincZinc +75.4%
Contains more PhosphorusPhosphorus +250%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +312.7%

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% 2% 3.4% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3%
Tempeh
Tempeh
5
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 B12Vitamin B12 +12.5%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B2Vitamin B2 +1690%
Contains more Vitamin B3Vitamin B3 +560%
Contains more Vitamin B6Vitamin B6 +367.4%
Contains more FolateFolate +242.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.278mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Spätzle Tempeh DV% diff.
Copper 0.098mg 0.56mg 51%
Manganese 0.315mg 1.3mg 43%
Selenium 23.9µg 0µg 43%
Protein 4.54g 20.29g 32%
Phosphorus 76mg 266mg 27%
Iron 0.6mg 2.7mg 26%
Vitamin B2 0.02mg 0.358mg 26%
Polyunsaturated fat 0.552g 4.3g 25%
Magnesium 21mg 81mg 14%
Vitamin B3 0.4mg 2.64mg 14%
Fats 2.07g 10.8g 13%
Vitamin B6 0.046mg 0.215mg 13%
Potassium 38mg 412mg 11%
Cholesterol 29mg 0mg 10%
Calcium 12mg 111mg 10%
Saturated fat 0.419g 2.539g 10%
Sodium 165mg 9mg 7%
Monounsaturated fat 0.581g 3.205g 7%
Carbs 25.16g 7.64g 6%
Fiber 1.2g 5%
Choline 25.7mg 5%
Zinc 0.65mg 1.14mg 4%
Vitamin B1 0.03mg 0.078mg 4%
Folate 7µg 24µg 4%
Calories 138kcal 192kcal 3%
Vitamin A 6µg 0µg 1%
Vitamin E 0.17mg 1%
Protein per 100 calories 3.3g 11g N/A
Calories per 10 g protein 304kcal 95kcal N/A
Weight per 100 calories 72g 52g N/A
Unsaturated / Saturated Fat ratio 2.7 3 N/A
Net carbs 23.96g 7.64g N/A
Sugar 0.4g N/A
Vitamin B5 0.263mg 0.278mg 0%
Vitamin B12 0.09µg 0.08µg 0%
Trans fat 0.029g 0g N/A
Tryptophan 0.043mg 0.194mg 0%
Threonine 0.138mg 0.796mg 0%
Isoleucine 0.19mg 0.88mg 0%
Leucine 0.365mg 1.43mg 0%
Lysine 0.137mg 0.908mg 0%
Methionine 0.086mg 0.175mg 0%
Phenylalanine 0.24mg 0.893mg 0%
Valine 0.22mg 0.92mg 0%
Histidine 0.121mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 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 +229.3%
Contains more WaterWater +13.5%
Contains more ProteinProtein +346.9%
Contains more FatsFats +421.7%
Contains more OtherOther +224%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 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 -83.5%
Contains more Mono. FatMonounsaturated fat +451.6%
Contains more Poly. FatPolyunsaturated fat +679%

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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. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/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.