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American cheese vs. Tempeh — In-Depth Nutrition Comparison

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What are the differences between American cheese and tempeh?

  • American cheese is higher in calcium, vitamin B12, phosphorus, and selenium, yet tempeh is higher in copper, manganese, and iron.
  • American cheese's daily need coverage for calcium is 93% more.
  • The amount of cholesterol in tempeh is lower.
  • The glycemic index of tempeh is lower.

We used Cheese, pasteurized process, American, without added vitamin D and Tempeh types in this article.

Infographic

American cheese vs Tempeh infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Tempeh
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Contains more CalciumCalcium +841.4%
Contains more ZincZinc +118.4%
Contains more PhosphorusPhosphorus +141%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +211.5%
Contains more PotassiumPotassium +212.1%
Contains more IronIron +328.6%
Contains more CopperCopper +1117.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +3070.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Tempeh
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +45%
Contains more Vitamin B12Vitamin B12 +1775%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +53%
Contains more Vitamin B3Vitamin B3 +3373.7%
Contains more Vitamin B6Vitamin B6 +298.1%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Tempeh
3
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 FatsFats +194.4%
Contains more OtherOther +317.9%
Contains more ProteinProtein +11.9%
Contains more CarbsCarbs +106.5%
Contains more WaterWater +50.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Tempeh
2
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains more Mono. FatMonounsaturated fat +157%
Contains less Sat. FatSaturated fat -85.9%
Contains more Poly. FatPolyunsaturated fat +234.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
American cheese Tempeh
Lower in Cholesterol ok
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient American cheese Tempeh DV% diff.
Calcium 1045mg 111mg 93%
Sodium 1671mg 9mg 72%
Saturated fat 18.057g 2.539g 71%
Vitamin B12 1.5µg 0.08µg 59%
Copper 0.046mg 0.56mg 57%
Manganese 0.041mg 1.3mg 55%
Phosphorus 641mg 266mg 54%
Selenium 20.2µg 0µg 37%
Cholesterol 100mg 0mg 33%
Fats 31.79g 10.8g 32%
Vitamin A 250µg 0µg 28%
Iron 0.63mg 2.7mg 26%
Polyunsaturated fat 1.286g 4.3g 20%
Vitamin B3 0.076mg 2.64mg 16%
Magnesium 26mg 81mg 13%
Monounsaturated fat 8.236g 3.205g 13%
Zinc 2.49mg 1.14mg 12%
Vitamin B6 0.054mg 0.215mg 12%
Vitamin B2 0.234mg 0.358mg 10%
Calories 371kcal 192kcal 9%
Potassium 132mg 412mg 8%
Choline 36.2mg 7%
Vitamin B1 0.015mg 0.078mg 5%
Vitamin E 0.8mg 5%
Protein 18.13g 20.29g 4%
Folate 8µg 24µg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin B5 0.403mg 0.278mg 3%
Vitamin D 23IU 0IU 3%
Vitamin K 2.6µg 2%
Carbs 3.7g 7.64g 1%
Net carbs 3.7g 7.64g N/A
Sugar 2.26g N/A
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0.194mg 0%
Threonine 0.772mg 0.796mg 0%
Isoleucine 0.938mg 0.88mg 0%
Leucine 1.716mg 1.43mg 0%
Lysine 1.516mg 0.908mg 0%
Methionine 0.475mg 0.175mg 0%
Phenylalanine 0.939mg 0.893mg 0%
Valine 1.187mg 0.92mg 0%
Histidine 0.546mg 0.466mg 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

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

People also compare

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
33%
American cheese
19%
Tempeh
Minerals Daily Need Coverage Score
106%
American cheese
73%
Tempeh

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 1662mg)
Which food is lower in Saturated fat?
Tempeh
Tempeh is lower in Saturated fat (difference - 15.518g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 12)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2.4)
Which food is richer in minerals?
?
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.
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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.