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  6. Wheat Bread vs. Tempeh

Wheat Bread vs. Tempeh — In-Depth Nutrition Comparison

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How are wheat Bread and tempeh different?

  • Wheat Bread is higher in selenium, vitamin B1, vitamin B3, iron, and folate; however, tempeh is richer in copper, phosphorus, and potassium.
  • Daily need coverage for selenium for wheat Bread is 61% higher.
  • Wheat Bread contains 67 times more sodium than tempeh. While wheat Bread contains 601mg of sodium, tempeh contains only 9mg.
  • Tempeh has a lower glycemic index (15) than wheat Bread (60).

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

Infographic

Wheat Bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Tempeh
Tempeh
5
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 +48.6%
Contains more IronIron +51.5%
Contains more ZincZinc +28.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +37.3%
Contains more PotassiumPotassium +84.8%
Contains more CopperCopper +182.8%
Contains more PhosphorusPhosphorus +41.5%
Contains less SodiumSodium -98.5%
~equal in Manganese ~1.3mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Tempeh
Tempeh
2
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +462.8%
Contains more Vitamin B3Vitamin B3 +136.7%
Contains more Vitamin B5Vitamin B5 +64%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +258.3%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +40.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.358mg

All nutrients comparison - raw data values

Nutrient Wheat Bread Tempeh DV% diff.
Selenium 33.4µg 0µg 61%
Copper 0.198mg 0.56mg 40%
Vitamin B1 0.439mg 0.078mg 30%
Sodium 601mg 9mg 26%
Vitamin B3 6.25mg 2.64mg 23%
Fiber 4.7g 19%
Polyunsaturated fat 1.72g 4.3g 17%
Iron 4.09mg 2.7mg 17%
Carbs 55.77g 7.64g 16%
Folate 86µg 24µg 16%
Protein 12.96g 20.29g 15%
Phosphorus 188mg 266mg 11%
Fats 4.27g 10.8g 10%
Saturated fat 0.989g 2.539g 7%
Calories 313kcal 192kcal 6%
Potassium 223mg 412mg 6%
Vitamin B6 0.153mg 0.215mg 5%
Vitamin K 5.7µg 5%
Calcium 165mg 111mg 5%
Magnesium 59mg 81mg 5%
Monounsaturated fat 1.019g 3.205g 5%
Choline 22.1mg 4%
Vitamin B5 0.456mg 0.278mg 4%
Manganese 1.377mg 1.3mg 3%
Vitamin B12 0µg 0.08µg 3%
Zinc 1.47mg 1.14mg 3%
Vitamin B2 0.382mg 0.358mg 2%
Vitamin E 0.24mg 2%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 7.64g N/A
Sugar 6.42g N/A
Tryptophan 0.092mg 0.194mg 0%
Threonine 0.299mg 0.796mg 0%
Isoleucine 0.258mg 0.88mg 0%
Leucine 0.461mg 1.43mg 0%
Lysine 0.215mg 0.908mg 0%
Methionine 0.105mg 0.175mg 0%
Phenylalanine 0.315mg 0.893mg 0%
Valine 0.31mg 0.92mg 0%
Histidine 0.15mg 0.466mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Tempeh
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 CarbsCarbs +630%
Contains more OtherOther +71%
Contains more ProteinProtein +56.6%
Contains more FatsFats +152.9%
Contains more WaterWater +146.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Tempeh
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 less Sat. FatSaturated fat -61%
Contains more Mono. FatMonounsaturated fat +214.5%
Contains more Poly. FatPolyunsaturated fat +150%

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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 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.