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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 Calcium +48.6%
Contains more Iron +51.5%
Contains more Zinc +28.9%
Contains more Magnesium +37.3%
Contains more Phosphorus +41.5%
Contains more Potassium +84.8%
Contains less Sodium -98.5%
Contains more Copper +182.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Contains more Calcium +48.6%
Contains more Iron +51.5%
Contains more Zinc +28.9%
Contains more Magnesium +37.3%
Contains more Phosphorus +41.5%
Contains more Potassium +84.8%
Contains less Sodium -98.5%
Contains more Copper +182.8%

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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 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

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

All nutrients comparison - raw data values

Nutrient Bread Tempeh Opinion
Net carbs 51.07g 7.64g Bread
Protein 12.96g 20.29g Tempeh
Fats 4.27g 10.8g Tempeh
Carbs 55.77g 7.64g Bread
Calories 313kcal 192kcal Bread
Starch g g
Fructose g g
Sugar 6.42g g Tempeh
Fiber 4.7g g Bread
Calcium 165mg 111mg Bread
Iron 4.09mg 2.7mg Bread
Magnesium 59mg 81mg Tempeh
Phosphorus 188mg 266mg Tempeh
Potassium 223mg 412mg Tempeh
Sodium 601mg 9mg Tempeh
Zinc 1.47mg 1.14mg Bread
Copper 0.198mg 0.56mg Tempeh
Vitamin A 0IU 0IU
Vitamin E 0.24mg mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Bread
Vitamin B1 0.439mg 0.078mg Bread
Vitamin B2 0.382mg 0.358mg Bread
Vitamin B3 6.25mg 2.64mg Bread
Vitamin B5 0.456mg 0.278mg Bread
Vitamin B6 0.153mg 0.215mg Tempeh
Folate 86µg 24µg Bread
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K 5.7µg µg Bread
Tryptophan 0.092mg 0.194mg Tempeh
Threonine 0.299mg 0.796mg Tempeh
Isoleucine 0.258mg 0.88mg Tempeh
Leucine 0.461mg 1.43mg Tempeh
Lysine 0.215mg 0.908mg Tempeh
Methionine 0.105mg 0.175mg Tempeh
Phenylalanine 0.315mg 0.893mg Tempeh
Valine 0.31mg 0.92mg Tempeh
Histidine 0.15mg 0.466mg Tempeh
Cholesterol 0mg 0mg
Trans Fat g 0g Bread
Saturated Fat 0.989g 2.539g Bread
Monounsaturated Fat 1.019g 3.205g Tempeh
Polyunsaturated fat 1.72g 4.3g Tempeh

Which food is preferable for your diet?

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

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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

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.

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.