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Cheese sandwich vs. Tempeh — In-Depth Nutrition Comparison

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What are the differences between cheese sandwich and tempeh?

  • Cheese sandwich is higher in selenium, vitamin B1, phosphorus, folate, calcium, and vitamin B5, yet tempeh is higher in copper and manganese.
  • Tempeh's daily need coverage for copper is 44% more.
  • The amount of sodium in tempeh is lower.
  • The glycemic index of tempeh is lower.

We used Crackers, wheat, sandwich, with cheese filling and Tempeh types in this article.

Infographic

Cheese sandwich 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" 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Tempeh
6
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 +83.8%
Contains more PhosphorusPhosphorus +43.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +34.6%
Contains more CopperCopper +250%
Contains more ZincZinc +31%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +20%
~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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Tempeh
0
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +359%
Contains more Vitamin B2Vitamin B2 +19.3%
Contains more Vitamin B3Vitamin B3 +20.6%
Contains more Vitamin B5Vitamin B5 +123.7%
Contains more Vitamin B6Vitamin B6 +21.4%
Contains more Vitamin B12Vitamin B12 +50%
Contains more FolateFolate +166.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Tempeh
2
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 FatsFats +131.5%
Contains more CarbsCarbs +661.8%
Contains more OtherOther +134.6%
Contains more ProteinProtein +107%
Contains more WaterWater +1764.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Tempeh
1
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 more Mono. FatMonounsaturated fat +223%
Contains more Poly. FatPolyunsaturated fat +113.2%
Contains less Sat. FatSaturated fat -38.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese sandwich Tempeh
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cheese sandwich Tempeh DV% diff.
Copper 0.16mg 0.56mg 44%
Selenium 24.3µg 0µg 44%
Sodium 839mg 9mg 36%
Polyunsaturated fat 9.166g 4.3g 32%
Vitamin B1 0.358mg 0.078mg 23%
Fats 25g 10.8g 22%
Protein 9.8g 20.29g 21%
Monounsaturated fat 10.351g 3.205g 18%
Carbs 58.2g 7.64g 17%
Phosphorus 382mg 266mg 17%
Calories 497kcal 192kcal 15%
Fiber 3.1g 12%
Folate 64µg 24µg 10%
Calcium 204mg 111mg 9%
Manganese 1.083mg 1.3mg 9%
Saturated fat 4.129g 2.539g 7%
Vitamin B5 0.622mg 0.278mg 7%
Magnesium 54mg 81mg 6%
Vitamin B2 0.427mg 0.358mg 5%
Vitamin B6 0.261mg 0.215mg 4%
Potassium 306mg 412mg 3%
Vitamin B3 3.185mg 2.64mg 3%
Vitamin C 1.5mg 0mg 2%
Vitamin B12 0.12µg 0.08µg 2%
Cholesterol 7mg 0mg 2%
Vitamin A 21µg 0µg 2%
Zinc 0.87mg 1.14mg 2%
Iron 2.62mg 2.7mg 1%
Net carbs 55.1g 7.64g N/A
Tryptophan 0.13mg 0.194mg 0%
Threonine 0.298mg 0.796mg 0%
Isoleucine 0.383mg 0.88mg 0%
Leucine 0.698mg 1.43mg 0%
Lysine 0.344mg 0.908mg 0%
Methionine 0.167mg 0.175mg 0%
Phenylalanine 0.472mg 0.893mg 0%
Valine 0.438mg 0.92mg 0%
Histidine 0.219mg 0.466mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Tempeh
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Cheese sandwich
19%
Tempeh
Minerals Daily Need Coverage Score
85%
Cheese sandwich
73%
Tempeh

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 830mg)
Which food is lower in Saturated fat?
Tempeh
Tempeh is lower in Saturated fat (difference - 1.59g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 39)
Which food is richer in vitamins?
Cheese sandwich
Cheese sandwich is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.