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Bread vs Tempeh - In-Depth Nutrition Comparison

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How are Bread and Tempeh different?

  • Bread is higher in Vitamin B1, Vitamin B3, Iron, and Folate, however Tempeh is richer in Selenium, Copper, Phosphorus, and Potassium.
  • Daily need coverage for Selenium from Bread is 61% higher.
  • Bread contains 67 times more Sodium than Tempeh. While Bread contains 601mg of Sodium, Tempeh contains only 9mg.

Bread, wheat, toasted and Tempeh are the varieties used in this article.

Infographic

Bread 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
3
:
5
Tempeh
Contains more Iron +51.5%
Contains more Calcium +48.6%
Contains more Zinc +28.9%
Contains more Potassium +84.8%
Contains more Magnesium +37.3%
Contains more Copper +182.8%
Contains more Phosphorus +41.5%
Contains less Sodium -98.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Contains more Iron +51.5%
Contains more Calcium +48.6%
Contains more Zinc +28.9%
Contains more Potassium +84.8%
Contains more Magnesium +37.3%
Contains more Copper +182.8%
Contains more Phosphorus +41.5%
Contains less Sodium -98.5%

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
Bread
8
:
2
Tempeh
Contains more Vitamin C +∞%
Contains more Vitamin B1 +462.8%
Contains more Vitamin B3 +136.7%
Contains more Vitamin B5 +64%
Contains more Folate +258.3%
Contains more Vitamin B6 +40.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.358
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +462.8%
Contains more Vitamin B3 +136.7%
Contains more Vitamin B5 +64%
Contains more Folate +258.3%
Contains more Vitamin B6 +40.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.358

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Bread
20
Tempeh
Mineral Summary Score
66
Bread
70
Tempeh

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 food.
Protein
78%
Bread
122%
Tempeh
Carbohydrates
56%
Bread
8%
Tempeh
Fats
20%
Bread
50%
Tempeh

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bread Tempeh
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 592mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 45)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 1.55g)
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Bread Tempeh Opinion
Calories 313 192 Bread
Protein 12.96 20.29 Tempeh
Fats 4.27 10.8 Tempeh
Vitamin C 0.2 0 Bread
Carbs 55.77 7.64 Bread
Cholesterol 0 0
Vitamin D 0 0
Iron 4.09 2.7 Bread
Calcium 165 111 Bread
Potassium 223 412 Tempeh
Magnesium 59 81 Tempeh
Sugar 6.42 Tempeh
Fiber 4.7 Bread
Copper 0.198 0.56 Tempeh
Zinc 1.47 1.14 Bread
Starch
Phosphorus 188 266 Tempeh
Sodium 601 9 Tempeh
Vitamin A 0 0
Vitamin E 0.24 Bread
Vitamin D 0 0
Vitamin B1 0.439 0.078 Bread
Vitamin B2 0.382 0.358 Bread
Vitamin B3 6.25 2.64 Bread
Vitamin B5 0.456 0.278 Bread
Vitamin B6 0.153 0.215 Tempeh
Vitamin B12 0 0.08 Tempeh
Vitamin K 5.7 Bread
Folate 86 24 Bread
Trans Fat 0 Bread
Saturated Fat 0.989 2.539 Bread
Monounsaturated Fat 1.019 3.205 Tempeh
Polyunsaturated fat 1.72 4.3 Tempeh
Tryptophan 0.092 0.194 Tempeh
Threonine 0.299 0.796 Tempeh
Isoleucine 0.258 0.88 Tempeh
Leucine 0.461 1.43 Tempeh
Lysine 0.215 0.908 Tempeh
Methionine 0.105 0.175 Tempeh
Phenylalanine 0.315 0.893 Tempeh
Valine 0.31 0.92 Tempeh
Histidine 0.15 0.466 Tempeh
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.