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Tempeh vs. Spätzle — In-Depth Nutrition Comparison

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The main differences between Tempeh and Spätzle

  • Tempeh has more Copper, Manganese, Phosphorus, Iron, Vitamin B2, Magnesium, Vitamin B3, Vitamin B6, and Potassium, however, Spätzle has more Selenium.
  • Daily need coverage for Copper from Tempeh is 51% higher.
  • Spätzle has 18 times less Vitamin B2 than Tempeh. Tempeh has 0.358mg of Vitamin B2, while Spätzle has 0.02mg.

Food types used in this article are Tempeh and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Tempeh vs Spätzle 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.
Contains more Calcium +825%
Contains more Iron +350%
Contains more Magnesium +285.7%
Contains more Phosphorus +250%
Contains more Potassium +984.2%
Contains less Sodium -94.5%
Contains more Zinc +75.4%
Contains more Copper +471.4%
Contains more Manganese +312.7%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 15% 33% 4% 22% 18% 33% 42% 131%
Contains more Calcium +825%
Contains more Iron +350%
Contains more Magnesium +285.7%
Contains more Phosphorus +250%
Contains more Potassium +984.2%
Contains less Sodium -94.5%
Contains more Zinc +75.4%
Contains more Copper +471.4%
Contains more Manganese +312.7%
Contains more Selenium +∞%

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.
Tempeh
7
:
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +1690%
Contains more Vitamin B3 +560%
Contains more Vitamin B6 +367.4%
Contains more Folate +242.9%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +12.5%
Equal in Vitamin B5 - 0.263
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 0% 8% 5% 8% 16% 11% 6% 12% 0%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +1690%
Contains more Vitamin B3 +560%
Contains more Vitamin B6 +367.4%
Contains more Folate +242.9%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +12.5%
Equal in Vitamin B5 - 0.263

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +346.9%
Contains more Fats +421.7%
Contains more Other +224%
Contains more Carbs +229.3%
Contains more Water +13.5%
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more Protein +346.9%
Contains more Fats +421.7%
Contains more Other +224%
Contains more Carbs +229.3%
Contains more Water +13.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +451.6%
Contains more Polyunsaturated fat +679%
Contains less Saturated Fat -83.5%
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +451.6%
Contains more Polyunsaturated fat +679%
Contains less Saturated Fat -83.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Spätzle Opinion
Net carbs 7.64g 23.96g Spätzle
Protein 20.29g 4.54g Tempeh
Fats 10.8g 2.07g Tempeh
Carbs 7.64g 25.16g Spätzle
Calories 192kcal 138kcal Tempeh
Sugar 0.4g Tempeh
Fiber 1.2g Spätzle
Calcium 111mg 12mg Tempeh
Iron 2.7mg 0.6mg Tempeh
Magnesium 81mg 21mg Tempeh
Phosphorus 266mg 76mg Tempeh
Potassium 412mg 38mg Tempeh
Sodium 9mg 165mg Tempeh
Zinc 1.14mg 0.65mg Tempeh
Copper 0.56mg 0.098mg Tempeh
Manganese 1.3mg 0.315mg Tempeh
Selenium 0µg 23.9µg Spätzle
Vitamin A 0IU 21IU Spätzle
Vitamin A RAE 0µg 6µg Spätzle
Vitamin E 0.17mg Spätzle
Vitamin B1 0.078mg 0.03mg Tempeh
Vitamin B2 0.358mg 0.02mg Tempeh
Vitamin B3 2.64mg 0.4mg Tempeh
Vitamin B5 0.278mg 0.263mg Tempeh
Vitamin B6 0.215mg 0.046mg Tempeh
Folate 24µg 7µg Tempeh
Vitamin B12 0.08µg 0.09µg Spätzle
Tryptophan 0.194mg 0.043mg Tempeh
Threonine 0.796mg 0.138mg Tempeh
Isoleucine 0.88mg 0.19mg Tempeh
Leucine 1.43mg 0.365mg Tempeh
Lysine 0.908mg 0.137mg Tempeh
Methionine 0.175mg 0.086mg Tempeh
Phenylalanine 0.893mg 0.24mg Tempeh
Valine 0.92mg 0.22mg Tempeh
Histidine 0.466mg 0.121mg Tempeh
Cholesterol 0mg 29mg Tempeh
Trans Fat 0g 0.029g Tempeh
Saturated Fat 2.539g 0.419g Spätzle
Monounsaturated Fat 3.205g 0.581g Tempeh
Polyunsaturated fat 4.3g 0.552g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Spätzle
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
20%
Tempeh
6%
Spätzle
Minerals Daily Need Coverage Score
73%
Tempeh
32%
Spätzle

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 156mg)
Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 29mg)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 2.12g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/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.