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  6. Bulgur dry vs. Tempeh

Bulgur dry vs. Tempeh — In-Depth Nutrition Comparison

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What are the main differences between bulgur dry and tempeh?

  • Bulgur dry is richer in manganese, magnesium, vitamin B3, vitamin B5, vitamin B1, and vitamin B6, yet tempeh is richer in copper, vitamin B2, and calcium.
  • Bulgur dry's daily need coverage for manganese is 76% higher.
  • Bulgur dry has 4 times more vitamin B5 than tempeh. Bulgur dry has 1.045mg of vitamin B5, while tempeh has 0.278mg.
  • Bulgur dry contains less saturated fat.
  • Tempeh has a lower glycemic index than bulgur dry.

We used Bulgur, dry and Tempeh types in this comparison.

Infographic

Bulgur dry 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 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Tempeh
Tempeh
3
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 MagnesiumMagnesium +102.5%
Contains more ZincZinc +69.3%
Contains more PhosphorusPhosphorus +12.8%
Contains more ManganeseManganese +134.5%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +217.1%
Contains more CopperCopper +67.2%
Contains less SodiumSodium -47.1%
~equal in Potassium ~412mg
~equal in Iron ~2.7mg

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% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +197.4%
Contains more Vitamin B3Vitamin B3 +93.7%
Contains more Vitamin B5Vitamin B5 +275.9%
Contains more Vitamin B6Vitamin B6 +59.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.5%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +211.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Tempeh DV% diff.
Manganese 3.048mg 1.3mg 76%
Fiber 12.5g 50%
Polyunsaturated fat 0.541g 4.3g 25%
Copper 0.335mg 0.56mg 25%
Carbs 75.87g 7.64g 23%
Magnesium 164mg 81mg 20%
Vitamin B2 0.115mg 0.358mg 19%
Protein 12.29g 20.29g 16%
Fats 1.33g 10.8g 15%
Vitamin B5 1.045mg 0.278mg 15%
Vitamin B3 5.114mg 2.64mg 15%
Vitamin B1 0.232mg 0.078mg 13%
Saturated fat 0.232g 2.539g 10%
Vitamin B6 0.342mg 0.215mg 10%
Monounsaturated fat 0.173g 3.205g 8%
Calories 342kcal 192kcal 8%
Calcium 35mg 111mg 8%
Zinc 1.93mg 1.14mg 7%
Phosphorus 300mg 266mg 5%
Choline 28.1mg 5%
Selenium 2.3µg 0µg 4%
Iron 2.46mg 2.7mg 3%
Vitamin B12 0µg 0.08µg 3%
Vitamin K 1.9µg 2%
Folate 27µg 24µg 1%
Net carbs 63.37g 7.64g N/A
Potassium 410mg 412mg 0%
Sugar 0.41g N/A
Sodium 17mg 9mg 0%
Vitamin E 0.06mg 0%
Tryptophan 0.19mg 0.194mg 0%
Threonine 0.354mg 0.796mg 0%
Isoleucine 0.455mg 0.88mg 0%
Leucine 0.83mg 1.43mg 0%
Lysine 0.339mg 0.908mg 0%
Methionine 0.19mg 0.175mg 0%
Phenylalanine 0.58mg 0.893mg 0%
Valine 0.554mg 0.92mg 0%
Histidine 0.285mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Tempeh
Tempeh
4
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 +893.1%
Contains more ProteinProtein +65.1%
Contains more FatsFats +712%
Contains more WaterWater +562.8%
~equal in Other ~1.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 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 -90.9%
Contains more Mono. FatMonounsaturated fat +1752.6%
Contains more Poly. FatPolyunsaturated fat +694.8%

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.