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  6. Cottage cheese vs. Tempeh

Cottage cheese vs. Tempeh — In-Depth Nutrition Comparison

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What are the main differences between cottage cheese and tempeh?

  • Cottage cheese is richer in selenium and vitamin B12, yet tempeh is richer in copper, manganese, iron, magnesium, vitamin B3, phosphorus, and vitamin B2.
  • Tempeh's daily need coverage for copper is 59% higher.
  • Tempeh contains less sodium.

We used Cheese, cottage, creamed, large or small curd and Tempeh types in this comparison.

Infographic

Cottage cheese 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Tempeh
Tempeh
9
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +912.5%
Contains more CalciumCalcium +33.7%
Contains more PotassiumPotassium +296.2%
Contains more IronIron +3757.1%
Contains more CopperCopper +1831%
Contains more ZincZinc +185%
Contains more PhosphorusPhosphorus +67.3%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +64900%

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Tempeh
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 +100.4%
Contains more Vitamin B12Vitamin B12 +437.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +188.9%
Contains more Vitamin B2Vitamin B2 +119.6%
Contains more Vitamin B3Vitamin B3 +2566.7%
Contains more Vitamin B6Vitamin B6 +367.4%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Tempeh DV% diff.
Copper 0.029mg 0.56mg 59%
Manganese 0.002mg 1.3mg 56%
Iron 0.07mg 2.7mg 33%
Polyunsaturated fat 0.123g 4.3g 28%
Selenium 9.7µg 0µg 18%
Protein 11.12g 20.29g 18%
Magnesium 8mg 81mg 17%
Vitamin B3 0.099mg 2.64mg 16%
Vitamin B12 0.43µg 0.08µg 15%
Phosphorus 159mg 266mg 15%
Sodium 364mg 9mg 15%
Vitamin B2 0.163mg 0.358mg 15%
Vitamin B6 0.046mg 0.215mg 13%
Fats 4.3g 10.8g 10%
Potassium 104mg 412mg 9%
Zinc 0.4mg 1.14mg 7%
Cholesterol 17mg 0mg 6%
Monounsaturated fat 0.778g 3.205g 6%
Vitamin B5 0.557mg 0.278mg 6%
Calories 98kcal 192kcal 5%
Vitamin B1 0.027mg 0.078mg 4%
Vitamin A 37µg 0µg 4%
Saturated fat 1.718g 2.539g 4%
Folate 12µg 24µg 3%
Calcium 83mg 111mg 3%
Choline 18.4mg 3%
Vitamin D 0.1µg 0µg 1%
Carbs 3.38g 7.64g 1%
Vitamin E 0.08mg 1%
Net carbs 3.38g 7.64g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g N/A
Tryptophan 0.147mg 0.194mg 0%
Threonine 0.5mg 0.796mg 0%
Isoleucine 0.591mg 0.88mg 0%
Leucine 1.116mg 1.43mg 0%
Lysine 0.934mg 0.908mg 0%
Methionine 0.269mg 0.175mg 0%
Phenylalanine 0.577mg 0.893mg 0%
Valine 0.748mg 0.92mg 0%
Histidine 0.326mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 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 WaterWater +33.8%
Contains more ProteinProtein +82.5%
Contains more FatsFats +151.2%
Contains more CarbsCarbs +126%
Contains more OtherOther +14.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 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 -32.3%
Contains more Mono. FatMonounsaturated fat +312%
Contains more Poly. FatPolyunsaturated fat +3395.9%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.