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Tempeh vs Flax - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Tempeh
Tempeh contains less Sugars (difference - 1.55g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Tempeh
Tempeh is lower in Saturated Fat (difference - 1.124g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 17)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $3)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tempeh Flax
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tempeh Flax
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Tempeh
44
Flax
Mineral Summary Score
45
Tempeh
125
Flax

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tempeh
1
:
7
Flax
Contains less Sodium -70%
Contains more Iron +112.2%
Contains more Calcium +129.7%
Contains more Potassium +97.3%
Contains more Magnesium +384%
Contains more Copper +117.9%
Contains more Zinc +280.7%
Contains more Phosphorus +141.4%
Contains less Sodium -70%
Contains more Iron +112.2%
Contains more Calcium +129.7%
Contains more Potassium +97.3%
Contains more Magnesium +384%
Contains more Copper +117.9%
Contains more Zinc +280.7%
Contains more Phosphorus +141.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tempeh
2
:
7
Flax
Contains more Vitamin B2 +122.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2007.7%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B5 +254.3%
Contains more Vitamin B6 +120%
Contains more Vitamin B2 +122.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2007.7%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B5 +254.3%
Contains more Vitamin B6 +120%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
122%
Tempeh
110%
Flax
Carbohydrates
8%
Tempeh
29%
Flax
Fats
50%
Tempeh
195%
Flax

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tempeh Flax Opinion
Calories 192 534 Flax
Protein 20.29 18.29 Tempeh
Fats 10.8 42.16 Flax
Vitamin C 0 0.6 Flax
Carbs 7.64 28.88 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 2.7 5.73 Flax
Calcium 111 255 Flax
Potassium 412 813 Flax
Magnesium 81 392 Flax
Sugars 1.55 Flax
Fiber 27.3 Flax
Copper 0.56 1.22 Flax
Zinc 1.14 4.34 Flax
Starch
Phosphorus 266 642 Flax
Sodium 9 30 Tempeh
Vitamin A 0 0
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 0.078 1.644 Flax
Vitamin B2 0.358 0.161 Tempeh
Vitamin B3 2.64 3.08 Flax
Vitamin B5 0.278 0.985 Flax
Vitamin B6 0.215 0.473 Flax
Vitamin B12 0.08 0 Tempeh
Vitamin K 4.3 Flax
Folic acid (B9) 0 0
Trans Fat 0 Flax
Saturated Fat 2.539 3.663 Tempeh
Monounsaturated Fat 3.205 7.527 Flax
Polyunsaturated fat 4.3 28.73 Flax
Tryptophan 0.194 0.297 Flax
Threonine 0.796 0.766 Tempeh
Isoleucine 0.88 0.896 Flax
Leucine 1.43 1.235 Tempeh
Lysine 0.908 0.862 Tempeh
Methionine 0.175 0.37 Flax
Phenylalanine 0.893 0.957 Flax
Valine 0.92 1.072 Flax
Histidine 0.466 0.472 Flax
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.