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  6. Wheat vs. Tempeh

Wheat vs. Tempeh — In-Depth Nutrition Comparison

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Summary of differences between Wheat and Tempeh

  • Wheat has more Selenium, however, Tempeh is higher in Copper, Vitamin B2, Phosphorus, Iron, Manganese, Vitamin B6, Calcium, and Magnesium.
  • Wheat covers your daily need of Selenium 58% more than Tempeh.
  • Wheat has less Saturated Fat.

These are the specific foods used in this comparison Wheat, KAMUT khorasan, cooked and Tempeh.

Infographic

Wheat 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.
Wheat
Wheat
3
:
7
Tempeh
Tempeh
Contains less Sodium -11.1%
Contains more Zinc +61.4%
Contains more Selenium +∞%
Contains more Calcium +1133.3%
Contains more Iron +53.4%
Contains more Magnesium +68.8%
Contains more Phosphorus +81%
Contains more Potassium +151.2%
Contains more Copper +170.5%
Contains more Manganese +26.2%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Tempeh
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 Zinc +61.4%
Contains more Selenium +∞%
Contains more Calcium +1133.3%
Contains more Iron +53.4%
Contains more Magnesium +68.8%
Contains more Phosphorus +81%
Contains more Potassium +151.2%
Contains more Copper +170.5%
Contains more Manganese +26.2%

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.
Wheat
Wheat
3
:
8
Tempeh
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin B1 +21.8%
Contains more Vitamin B2 +1093.3%
Contains more Vitamin B3 +14.5%
Contains more Vitamin B6 +207.1%
Contains more Folate +118.2%
Contains more Vitamin B12 +∞%
Wheat
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% 24% 7% 44% 0% 17% 9% 0% 0%
Tempeh
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 +21.8%
Contains more Vitamin B2 +1093.3%
Contains more Vitamin B3 +14.5%
Contains more Vitamin B6 +207.1%
Contains more Folate +118.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Tempeh
Tempeh
Contains more Carbs +261.3%
Contains more Protein +255.3%
Contains more Fats +1201.2%
Contains more Other +138.2%
Equal in Water - 59.65
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Tempeh
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 +261.3%
Contains more Protein +255.3%
Contains more Fats +1201.2%
Contains more Other +138.2%
Equal in Water - 59.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Tempeh
Tempeh
Contains less Saturated Fat -97%
Contains more Monounsaturated Fat +3715.5%
Contains more Polyunsaturated fat +1669.5%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -97%
Contains more Monounsaturated Fat +3715.5%
Contains more Polyunsaturated fat +1669.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Tempeh
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Wheat Tempeh Opinion
Net carbs 23.3g 7.64g Wheat
Protein 5.71g 20.29g Tempeh
Fats 0.83g 10.8g Tempeh
Carbs 27.6g 7.64g Wheat
Calories 132kcal 192kcal Tempeh
Sugar 3.07g Tempeh
Fiber 4.3g Wheat
Calcium 9mg 111mg Tempeh
Iron 1.76mg 2.7mg Tempeh
Magnesium 48mg 81mg Tempeh
Phosphorus 147mg 266mg Tempeh
Potassium 164mg 412mg Tempeh
Sodium 8mg 9mg Wheat
Zinc 1.84mg 1.14mg Wheat
Copper 0.207mg 0.56mg Tempeh
Manganese 1.03mg 1.3mg Tempeh
Selenium 31.9µg 0µg Wheat
Vitamin A 4IU 0IU Wheat
Vitamin E 0.24mg Wheat
Vitamin B1 0.095mg 0.078mg Wheat
Vitamin B2 0.03mg 0.358mg Tempeh
Vitamin B3 2.305mg 2.64mg Tempeh
Vitamin B5 0.278mg Tempeh
Vitamin B6 0.07mg 0.215mg Tempeh
Folate 11µg 24µg Tempeh
Vitamin B12 0µg 0.08µg Tempeh
Tryptophan 0.051mg 0.194mg Tempeh
Threonine 0.172mg 0.796mg Tempeh
Isoleucine 0.22mg 0.88mg Tempeh
Leucine 0.432mg 1.43mg Tempeh
Lysine 0.161mg 0.908mg Tempeh
Methionine 0.097mg 0.175mg Tempeh
Phenylalanine 0.3mg 0.893mg Tempeh
Valine 0.267mg 0.92mg Tempeh
Histidine 0.147mg 0.466mg Tempeh
Trans Fat 0.002g 0g Tempeh
Saturated Fat 0.077g 2.539g Wheat
Monounsaturated Fat 0.084g 3.205g Tempeh
Polyunsaturated fat 0.243g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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%
Wheat
20%
Tempeh
Minerals Daily Need Coverage Score
61%
Wheat
73%
Tempeh

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 2.462g)
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 3.07g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 35)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $0.4)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is richer in vitamins?
Tempeh
Tempeh 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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.