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Teff vs. Tempeh — In-Depth Nutrition Comparison

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What are the differences between Teff and Tempeh?

  • Teff is higher in Manganese, and Vitamin B1, yet Tempeh is higher in Copper, Vitamin B2, Phosphorus, Vitamin B3, Vitamin B6, Potassium, Iron, and Magnesium.
  • Teff's daily need coverage for Manganese is 68% more.
  • Teff has 2 times more Vitamin B1 than Tempeh. While Teff has 0.183mg of Vitamin B1, Tempeh has only 0.078mg.

We used Teff, cooked and Tempeh types in this article.

Infographic

Teff 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.
Teff
2
:
8
Tempeh
Contains less Sodium -11.1%
Contains more Manganese +120%
Contains more Calcium +126.5%
Contains more Iron +31.7%
Contains more Magnesium +62%
Contains more Phosphorus +121.7%
Contains more Potassium +285%
Contains more Copper +147.8%
Equal in Zinc - 1.14
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains less Sodium -11.1%
Contains more Manganese +120%
Contains more Calcium +126.5%
Contains more Iron +31.7%
Contains more Magnesium +62%
Contains more Phosphorus +121.7%
Contains more Potassium +285%
Contains more Copper +147.8%
Equal in Zinc - 1.14

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.
Teff
2
:
8
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin B1 +134.6%
Contains more Vitamin B2 +984.8%
Contains more Vitamin B3 +190.4%
Contains more Vitamin B6 +121.6%
Contains more Folate +33.3%
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% 0% 0% 0% 46% 8% 18% 0% 23% 14% 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 +134.6%
Contains more Vitamin B2 +984.8%
Contains more Vitamin B3 +190.4%
Contains more Vitamin B6 +121.6%
Contains more Folate +33.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
2
:
3
Tempeh
Contains more Carbs +159.9%
Contains more Water +25.6%
Contains more Protein +424.3%
Contains more Fats +1561.5%
Contains more Other +134.8%
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 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 Carbs +159.9%
Contains more Water +25.6%
Contains more Protein +424.3%
Contains more Fats +1561.5%
Contains more Other +134.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Teff Tempeh Opinion
Net carbs 17.06g 7.64g Teff
Protein 3.87g 20.29g Tempeh
Fats 0.65g 10.8g Tempeh
Carbs 19.86g 7.64g Teff
Calories 101kcal 192kcal Tempeh
Fiber 2.8g Teff
Calcium 49mg 111mg Tempeh
Iron 2.05mg 2.7mg Tempeh
Magnesium 50mg 81mg Tempeh
Phosphorus 120mg 266mg Tempeh
Potassium 107mg 412mg Tempeh
Sodium 8mg 9mg Teff
Zinc 1.11mg 1.14mg Tempeh
Copper 0.226mg 0.56mg Tempeh
Manganese 2.86mg 1.3mg Teff
Vitamin A 2IU 0IU Teff
Vitamin B1 0.183mg 0.078mg Teff
Vitamin B2 0.033mg 0.358mg Tempeh
Vitamin B3 0.909mg 2.64mg Tempeh
Vitamin B5 0.278mg Tempeh
Vitamin B6 0.097mg 0.215mg Tempeh
Folate 18µg 24µg Tempeh
Vitamin B12 0µg 0.08µg Tempeh
Tryptophan 0.041mg 0.194mg Tempeh
Threonine 0.149mg 0.796mg Tempeh
Isoleucine 0.146mg 0.88mg Tempeh
Leucine 0.311mg 1.43mg Tempeh
Lysine 0.109mg 0.908mg Tempeh
Methionine 0.125mg 0.175mg Tempeh
Phenylalanine 0.203mg 0.893mg Tempeh
Valine 0.2mg 0.92mg Tempeh
Histidine 0.088mg 0.466mg Tempeh
Saturated Fat 2.539g Teff
Monounsaturated Fat 3.205g Tempeh
Polyunsaturated fat 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff 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
9%
Teff
20%
Tempeh
Minerals Daily Need Coverage Score
67%
Teff
73%
Tempeh

Comparison summary

Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 42)
Which food is richer in vitamins?
Tempeh
Tempeh is relatively richer in vitamins
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 2.539g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.