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Sesame vs. Tempeh — In-Depth Nutrition Comparison

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What are the differences between Sesame and Tempeh?

  • Sesame is richer than Tempeh in Copper, Iron, Calcium, Magnesium, Selenium, Zinc, Vitamin B1, Phosphorus, Manganese, and Vitamin B6.
  • Sesame's daily need coverage for Copper is 391% more.

We used Seeds, sesame seeds, whole, dried and Tempeh types in this article.

Infographic

Sesame 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.
Sesame
9
:
1
Tempeh
Contains more Calcium +778.4%
Contains more Iron +438.9%
Contains more Magnesium +333.3%
Contains more Phosphorus +136.5%
Contains more Potassium +13.6%
Contains more Zinc +579.8%
Contains more Copper +628.9%
Contains more Manganese +89.2%
Contains more Selenium +∞%
Contains less Sodium -18.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Calcium +778.4%
Contains more Iron +438.9%
Contains more Magnesium +333.3%
Contains more Phosphorus +136.5%
Contains more Potassium +13.6%
Contains more Zinc +579.8%
Contains more Copper +628.9%
Contains more Manganese +89.2%
Contains more Selenium +∞%
Contains less Sodium -18.2%

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.
Sesame
7
:
3
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin B1 +914.1%
Contains more Vitamin B3 +71%
Contains more Vitamin B6 +267.4%
Contains more Folate +304.2%
Contains more Vitamin B2 +44.9%
Contains more Vitamin B5 +456%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +914.1%
Contains more Vitamin B3 +71%
Contains more Vitamin B6 +267.4%
Contains more Folate +304.2%
Contains more Vitamin B2 +44.9%
Contains more Vitamin B5 +456%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
3
:
2
Tempeh
Contains more Fats +359.9%
Contains more Carbs +206.9%
Contains more Other +175.3%
Contains more Protein +14.4%
Contains more Water +1171.9%
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
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 Fats +359.9%
Contains more Carbs +206.9%
Contains more Other +175.3%
Contains more Protein +14.4%
Contains more Water +1171.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
2
:
1
Tempeh
Contains more Monounsaturated Fat +485.3%
Contains more Polyunsaturated fat +406.3%
Contains less Saturated Fat -63.5%
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains more Monounsaturated Fat +485.3%
Contains more Polyunsaturated fat +406.3%
Contains less Saturated Fat -63.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Tempeh
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sesame Tempeh Opinion
Net carbs 11.65g 7.64g Sesame
Protein 17.73g 20.29g Tempeh
Fats 49.67g 10.8g Sesame
Carbs 23.45g 7.64g Sesame
Calories 573kcal 192kcal Sesame
Sugar 0.3g Tempeh
Fiber 11.8g Sesame
Calcium 975mg 111mg Sesame
Iron 14.55mg 2.7mg Sesame
Magnesium 351mg 81mg Sesame
Phosphorus 629mg 266mg Sesame
Potassium 468mg 412mg Sesame
Sodium 11mg 9mg Tempeh
Zinc 7.75mg 1.14mg Sesame
Copper 4.082mg 0.56mg Sesame
Manganese 2.46mg 1.3mg Sesame
Selenium 34.4µg 0µg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg Sesame
Vitamin B1 0.791mg 0.078mg Sesame
Vitamin B2 0.247mg 0.358mg Tempeh
Vitamin B3 4.515mg 2.64mg Sesame
Vitamin B5 0.05mg 0.278mg Tempeh
Vitamin B6 0.79mg 0.215mg Sesame
Folate 97µg 24µg Sesame
Vitamin B12 0µg 0.08µg Tempeh
Tryptophan 0.388mg 0.194mg Sesame
Threonine 0.736mg 0.796mg Tempeh
Isoleucine 0.763mg 0.88mg Tempeh
Leucine 1.358mg 1.43mg Tempeh
Lysine 0.569mg 0.908mg Tempeh
Methionine 0.586mg 0.175mg Sesame
Phenylalanine 0.94mg 0.893mg Sesame
Valine 0.99mg 0.92mg Sesame
Histidine 0.522mg 0.466mg Sesame
Saturated Fat 6.957g 2.539g Tempeh
Monounsaturated Fat 18.759g 3.205g Sesame
Polyunsaturated fat 21.773g 4.3g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Tempeh
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Sesame
20%
Tempeh
Minerals Daily Need Coverage Score
348%
Sesame
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Tempeh
Tempeh is lower in Saturated Fat (difference - 4.418g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 15)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $4)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.