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  6. Tempeh vs. Dashi

Tempeh vs. Dashi — In-Depth Nutrition Comparison

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A recap on the differences between tempeh and dashi

  • Tempeh has more copper, iron, phosphorus, zinc, and vitamin B6; however, dashi is higher in selenium, vitamin A, vitamin B12, and calcium.
  • Tempeh covers your daily copper needs 62% more than dashi.
  • Dashi contains 13 times less zinc than tempeh. Tempeh contains 1.14mg of zinc, while dashi contains 0.09mg.
  • Tempeh has less sodium.

Food varieties used in this article are Tempeh and Soup, bouillon cubes, and granules, low sodium, dry.

Infographic

Tempeh vs Dashi 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.
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%
Dashi
Dashi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 56% 27% 39% 0% 2.5% 71% 139% 0% 151%
Contains more MagnesiumMagnesium +44.6%
Contains more PotassiumPotassium +33.3%
Contains more IronIron +162.1%
Contains more CopperCopper +∞%
Contains more ZincZinc +1166.7%
Contains more PhosphorusPhosphorus +60.2%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +68.5%
Contains more SeleniumSelenium +∞%

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.
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%
Dashi
Dashi
7
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 3.7% 0% 8.3% 14% 25% 99% 46% 0% 23% 38% 167% 16%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +115%
Contains more FolateFolate +14.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +28.2%
Contains more Vitamin B2Vitamin B2 +20.1%
Contains more Vitamin B12Vitamin B12 +275%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.46mg

All nutrients comparison - raw data values

Nutrient Tempeh Dashi DV% diff.
Copper 0.56mg 0mg 62%
Manganese 1.3mg 57%
Vitamin K 66.9µg 56%
Selenium 0µg 27.6µg 50%
Sodium 9mg 1067mg 46%
Iron 2.7mg 1.03mg 21%
Choline 114.5mg 21%
Carbs 7.64g 64.88g 19%
Phosphorus 266mg 166mg 14%
Calories 192kcal 438kcal 12%
Zinc 1.14mg 0.09mg 10%
Vitamin B6 0.215mg 0.1mg 9%
Vitamin B12 0.08µg 0.3µg 9%
Calcium 111mg 187mg 8%
Protein 20.29g 16.7g 7%
Magnesium 81mg 56mg 6%
Vitamin B2 0.358mg 0.43mg 6%
Vitamin B5 0.278mg 6%
Fats 10.8g 13.89g 5%
Vitamin E 0.72mg 5%
Monounsaturated fat 3.205g 5.365g 5%
Cholesterol 0mg 13mg 4%
Saturated fat 2.539g 3.433g 4%
Potassium 412mg 309mg 3%
Vitamin A 0µg 25µg 3%
Vitamin B1 0.078mg 0.1mg 2%
Vitamin C 0mg 1.1mg 1%
Fiber 0.2g 1%
Vitamin B3 2.64mg 2.46mg 1%
Folate 24µg 21µg 1%
Polyunsaturated fat 4.3g 4.485g 1%
Protein per 100 calories 11g 3.8g N/A
Calories per 10 g protein 95kcal 262kcal N/A
Weight per 100 calories 52g 23g N/A
Unsaturated / Saturated Fat ratio 3 2.9 N/A
Net carbs 7.64g 64.68g N/A
Sugar 14.47g 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
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
Dashi
Dashi
3
17% 14% 65% 2% 2%
Protein: 16.7 g
Fats: 13.89 g
Carbs: 64.88 g
Water: 2.3 g
Other: 2.23 g
Contains more ProteinProtein +21.5%
Contains more WaterWater +2493.5%
Contains more FatsFats +28.6%
Contains more CarbsCarbs +749.2%
Contains more OtherOther +37.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Dashi
Dashi
2
26% 40% 34%
Saturated fat: Sat. Fat 3.433 g
Monounsaturated fat: Mono. Fat 5.365 g
Polyunsaturated fat: Poly. Fat 4.485 g
Contains less Sat. FatSaturated fat -26%
Contains more Mono. FatMonounsaturated fat +67.4%
~equal in Polyunsaturated fat ~4.485g

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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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Dashi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171613/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.