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  6. Tempeh vs. Hummus

Tempeh vs. Hummus — In-Depth Nutrition Comparison

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Important differences between tempeh and hummus

  • Tempeh has more manganese, vitamin B2, vitamin B3, phosphorus, and calcium; however, hummus has more folate, vitamin B1, and zinc.
  • Tempeh's daily need coverage for manganese is 23% more.
  • Tempeh has 6 times more vitamin B2 than hummus. Tempeh has 0.358mg of vitamin B2, while hummus has 0.064mg.
  • Hummus is lower in saturated fat.

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

Infographic

Tempeh vs Hummus 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
6
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%
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%
Contains more MagnesiumMagnesium +14.1%
Contains more CalciumCalcium +192.1%
Contains more PotassiumPotassium +80.7%
Contains more PhosphorusPhosphorus +51.1%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +68.2%
Contains more ZincZinc +60.5%
Contains more SeleniumSelenium +∞%
~equal in Iron ~2.44mg
~equal in Copper ~0.527mg

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
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%
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%
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 +∞%
Contains more Vitamin B1Vitamin B1 +130.8%
Contains more FolateFolate +245.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.2mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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

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
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
Contains more Poly. FatPolyunsaturated fat +19%
Contains less Sat. FatSaturated fat -43.4%
Contains more Mono. FatMonounsaturated fat +26%

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