Compare Tempeh Nutrition Facts: A Complete Plant-Based Protein Guide vs Pupusas con Frijoles: Nutrition Facts & Health Benefits
Tempeh Nutrition Facts: A Complete Plant-Based Protein Guide
Legumes
VS
Pupusas con Frijoles: Nutrition Facts & Health Benefits
Legumes
Nutrient
Food A
Food B
Vitamin D (D2 + D3), International Units
0 IU
0 IU
Folic acid
0 UG
0 UG
Vitamin B12
✓0.1 UG
0 UG
Retinol
0 UG
0 UG
Fatty acids, total trans
0 G
✓0.1 G
Protein
✓20.3 G
5.6 G
Calories
192 KCAL
✓229 KCAL
Saturated Fat
✓2.5 G
2.2 G
SFA 14:0
0 G
✓0.1 G
SFA 22:0
✓0.1 G
0 G
SFA 17:0
✓0 G
0 G
MUFA 17:1
✓0.1 G
0 G
Carbs
7.6 G
✓31.5 G
MUFA 20:1
0 G
✓0.1 G
Monounsaturated Fat
✓3.2 G
3 G
Polyunsaturated Fat
✓4.3 G
2.9 G
SFA 16:0
✓1.7 G
1.4 G
SFA 18:0
✓0.7 G
0.6 G
MUFA 18:1
✓3.1 G
0 G
PUFA 18:2
✓4.1 G
0 G
PUFA 18:3
✓0.2 G
0 G
Iron
✓2.7 MG
1.5 MG
Magnesium
✓81 MG
53.6 MG
Phosphorus
✓266 MG
144 MG
Sodium
9 MG
✓305 MG
Copper, Cu
✓0.6 MG
0.1 MG
Manganese, Mn
✓1.3 MG
0.3 MG
Ash
1.6 G
✓1.7 G
SFA 24:0
0 G
✓0 G
MUFA 14:1
0 G
0 G
MUFA 16:1
0 G
0 G
SFA 8:0
0 G
✓0 G
SFA 12:0
0 G
✓0 G
Vitamin C
0 MG
0 MG
Thiamin
✓0.1 MG
0.1 MG
Riboflavin
✓0.4 MG
0 MG
Folate
✓24 UG
0 UG
SFA 10:0
0 G
✓0 G
SFA 20:0
0 G
✓0 G
PUFA 20:4
0 G
✓0 G
MUFA 22:1
0 G
0 G
SFA 15:0
0 G
✓0 G
PUFA 20:3
0 G
0 G
Water
✓59.6 G
52.2 G
Calcium
✓111 MG
51 MG
Potassium
✓412 MG
305 MG
Zinc
✓1.1 MG
0.9 MG
Selenium, Se
0 UG
✓7 UG
Niacin
✓2.6 MG
0.9 MG
Pantothenic acid
0.3 MG
✓0.3 MG
Vitamin B6
✓0.2 MG
0.2 MG
Total Fat
✓10.8 G
9 G
Vitamin D (D2 + D3)
0 UG
0 UG
Folate, DFE
✓24 UG
0 UG
Isoleucine
✓0.9 G
0.2 G
Leucine
✓1.4 G
0.5 G
Lysine
✓0.9 G
0.3 G
Cystine
✓0.2 G
0.1 G
Valine
✓0.9 G
0.3 G
Arginine
✓1.3 G
0.3 G
Histidine
✓0.5 G
0.2 G
Aspartic acid
✓2 G
0.6 G
Serine
✓1 G
0.3 G
Folate, food
✓24 UG
0 UG
Tryptophan
✓0.2 G
0.1 G
Threonine
✓0.8 G
0.2 G
Methionine
✓0.2 G
0.1 G
Phenylalanine
✓0.9 G
0.3 G
Tyrosine
✓0.7 G
0.1 G
Alanine
✓1 G
0.3 G
Glutamic acid
✓3.3 G
1 G
Glycine
✓0.8 G
0.2 G
Proline
✓1 G
0.3 G
Cholesterol
0 MG
0 MG
Vitamin A
0 UG
0 UG
Vitamin A, IU
0 IU
0 IU
Starch
0 G
✓23.6 G
Fructose
0 G
✓0.2 G
Lactose
0 G
0 G
Galactose
0 G
0 G
Fiber
0 G
✓5.8 G
Tocopherol, delta
0 MG
✓0.7 MG
Tocotrienol, gamma
0 MG
✓0.3 MG
Tocotrienol, delta
0 MG
✓0 MG
Vitamin K
0 UG
✓7.4 UG
PUFA 22:6 n-3 (DHA)
0 G
✓0 G
PUFA 20:5 n-3 (EPA)
0 G
✓0 G
PUFA 22:5 n-3 (DPA)
0 G
✓0 G
TFA 16:1 t
0 G
✓0 G
MUFA 24:1 c
0 G
✓0 G
MUFA 18:1 c
0 G
✓2.8 G
PUFA 18:2 n-6 c,c
0 G
✓2.5 G
MUFA 22:1 c
0 G
✓0 G
Fatty acids, total trans-monoenoic
0 G
✓0 G
MUFA 15:1
0 G
0 G
PUFA 18:3 n-3 c,c,c (ALA)
0 G
✓0.3 G
PUFA 20:3 n-3
0 G
✓0 G
PUFA 22:4
0 G
✓0 G
TFA 18:1 t
0 G
✓0 G
TFA 22:1 t
0 G
✓0 G
TFA 18:2 t not further defined
0 G
✓0 G
PUFA 18:2 CLAs
0 G
✓0 G
PUFA 20:2 n-6 c,c
0 G
✓0 G
MUFA 16:1 c
0 G
✓0.1 G
PUFA 18:3 n-6 c,c,c
0 G
✓0 G
PUFA 20:3 n-6
0 G
✓0 G
Sucrose
0 G
✓0.8 G
Glucose
0 G
0 G
Maltose
0 G
✓0.3 G
Vitamin E
0 MG
✓0.4 MG
Tocopherol, beta
0 MG
✓0 MG
Tocopherol, gamma
0 MG
✓4.1 MG
Tocotrienol, alpha
0 MG
✓0.1 MG
Tocotrienol, beta
0 MG
✓0 MG
Choline, total
0 MG
✓39.6 MG
Vitamin K (Menaquinone-4)
0 UG
✓0.8 UG
Betaine
0 MG
✓0.8 MG
SFA 4:0
0 G
✓0 G
SFA 6:0
0 G
✓0 G
PUFA 18:4
0 G
0 G
PUFA 22:2
0 G
✓0 G
SFA 11:0
0 G
0 G
Nitrogen
0 G
✓0.9 G
Choline, free
0 MG
✓21.9 MG
Choline, from glycerophosphocholine
0 MG
✓1.4 MG
Choline, from phosphotidyl choline
0 MG
✓0.4 MG
Choline, from phosphocholine
0 MG
✓13.7 MG
Choline, from sphingomyelin
0 MG
✓2.3 MG
Sugars, Total
0 G
✓1.3 G
Carbohydrate, by summation
0 G
✓30.7 G
Fatty acids, total trans-dienoic
0 G
✓0 G
MUFA 14:1 c
0 G
✓0 G
MUFA 17:1 c
0 G
✓0 G
MUFA 20:1 c
0 G
✓0.1 G
PUFA 18:2 c
0 G
✓2.5 G
PUFA 18:3 c
0 G
✓0.3 G
PUFA 20:3 c
0 G
✓0 G
PUFA 20:4c
0 G
✓0 G
PUFA 20:5c
0 G
✓0 G
PUFA 22:5 c
0 G
✓0 G
PUFA 22:6 c
0 G
✓0 G
PUFA 20:2 c
0 G
✓0 G
Total fat (NLEA)
0 G
✓8.1 G
Visual Comparison
Protein20.3 G vs 5.6 G
Tempeh Nutrition Facts: A Complete Plant-Based Protein GuidePupusas con Frijoles: Nutrition Facts & Health Benefits
Calories192 vs 229
Tempeh Nutrition Facts: A Complete Plant-Based Protein GuidePupusas con Frijoles: Nutrition Facts & Health Benefits
Total Fat10.8 vs 9
Tempeh Nutrition Facts: A Complete Plant-Based Protein GuidePupusas con Frijoles: Nutrition Facts & Health Benefits
Calcium111 vs 51
Tempeh Nutrition Facts: A Complete Plant-Based Protein GuidePupusas con Frijoles: Nutrition Facts & Health Benefits
Comparison Verdict
If your goal is muscle building or weight management, tempeh is the superior choice because its high protein content and lower carb profile help you stay full while supporting muscle repair. However, if you are looking for a quick source of energy for an active day or a workout, the pupusas con frijoles offer a heartier serving of carbohydrates that can effectively fuel your body's movement.