Comparing Nutrients in 300 calories Cooked TempehVS Broccoli

Weight per 300 calories

Cooked Tempeh

154g

Broccoli

882g

Cooked Tempeh has 5.7 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Cooked Tempeh or Broccoli?

Macros Ratio

Protein Fat Carbs

Cooked Tempeh

37%

48%

15%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Cooked Tempehvs Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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18%17.5g

Fat

3.37%3.26g

17.5 gvs3.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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16.3%5.23g

Saturated Fat

3.14%1g

5.23 gvs1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11.5%0.18g

Omega 3

34.7%0.56g

0.18 gvs0.56 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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22.8%3.87g

Omega 6

2.54%0.43g

3.87 gvs0.43 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9%11.7g

Carbohydrate

45%58.6g

11.7 gvs58.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.73%4.15g

Sugars

20.7%15g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

4.15 gvs15 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

8.28%6g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%4.32g

NA gvs4.32 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.88g

NA gvs0.88 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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15%5.7g

Fiber

60.4%23g

5.7 gvs23 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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54.7%30.6g

Protein

44.4%25g

30.6 gvs25 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Cooked Tempehvs Broccoli

0%0μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

0 μgvs274 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.92%0.083mg

Vitamin B1

52.2%0.63mg

Thiamine

0.083 mgvs0.63 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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42.2%0.55mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.55 mgvs1.03 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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20.5%3.3mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

3.3 mgvs5.64 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14%0.7mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.7 mgvs5.06 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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23.6%0.31mg

Vitamin B6

119%1.54mg

Pyridoxine

0.31 mgvs1.54 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.08%32.3μg

Vitamin B9

139%556μg

Folates and Folic Acid

32.3 μgvs556 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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8.97%0.22μg

Vitamin B12

0%0μg

Cobalamin

0.22 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

875%787mg

Ascorbic acid

0 mgvs787 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.1%0.62mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.62 mgvs6.9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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24.7%29.7μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

29.7 μgvs896 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Tempehvs Broccoli

14.8%148mg

Calcium

41.5%415mg

148 mgvs415 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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92%0.83mg

Copper

48%0.43mg

0.83 mgvs0.43 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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41%3.28mg

Iron

80.5%6.44mg

3.28 mgvs6.44 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28.2%118mg

Magnesium

44%185mg

118 mgvs185 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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86%1.98mg

Manganese

80.6%1.85mg

1.98 mgvs1.85 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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55.6%389mg

Phosphorus

83%582mg

389 mgvs582 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18%617mg

Potassium

82%2788mg

617 mgvs2788 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

40%22μg

0 μgvs22 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.44%21.5mg

Sodium

19.4%291mg

21.5 mgvs291 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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22%2.4mg

Zinc

33%3.6mg

2.4 mgvs3.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.48%92g

Water

21.3%788g

92 gvs788 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cooked Tempeh vs Broccoli:

Cooked Tempeh has more Vitamin B12 than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, 7.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, 7.3 times more Vitamin B5, 5 times more Vitamin B6, 17.2 times more Vitamin B9, more Vitamin C, 11.2 times more Vitamin E and 30.2 times more Vitamin K than Cooked Tempeh.
Both Cooked Tempeh as well as Raw Broccoli have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Tempeh vs Broccoli:

Cooked Tempeh has 1.9 times more Copper than Raw Broccoli.
While Raw Broccoli contains 2.8 times more Calcium, 2 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus, 4.5 times more Potassium, more Selenium, 13.5 times more Sodium, 1.5 times more Zinc and 8.6 times more Water than Cooked Tempeh.
Both Cooked Tempeh and Raw Broccoli have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Tempeh has 5.4 times more Fat, 5.2 times more Saturated Fat, 9 times more Omega 6 and 1.2 times more Protein than Raw Broccoli.
While Raw Broccoli contains 3 times more Omega 3, 5 times more Carbohydrate, 3.6 times more Sugars and 4 times more Fiber than Cooked Tempeh.
Both Cooked Tempeh and Raw Broccoli have similar amounts of Energy per 300 kcal.
Both Cooked Tempeh as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked TempehVS Vitasoy USA, Nasoya Lite Firm TofuBroccoliVS Vitasoy USA, Nasoya Lite Firm TofuCooked TempehVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Cooked TempehVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Tempeh or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: