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Cheese vs. Tempeh — In-Depth Nutrition Comparison

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Summary of differences between cheese and tempeh

  • Cheese has more calcium, selenium, vitamin B12, and phosphorus; however, tempeh is higher in copper, manganese, and iron.
  • Cheese covers your daily need for saturated fat, 82% more than tempeh.
  • Tempeh has less cholesterol.
  • The glycemic index of tempeh is higher.

These are the specific foods used in this comparison Cheese, cheddar and Tempeh.

Infographic

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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Tempeh
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 +539.6%
Contains more ZincZinc +219.3%
Contains more PhosphorusPhosphorus +71.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +442.1%
Contains more IronIron +1828.6%
Contains more CopperCopper +1766.7%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +4714.8%

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.
Cheese
Cheese
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Tempeh
Tempeh
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +19.6%
Contains more Vitamin B5Vitamin B5 +47.5%
Contains more Vitamin B12Vitamin B12 +1275%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.5%
Contains more Vitamin B1Vitamin B1 +169%
Contains more Vitamin B3Vitamin B3 +4374.6%
Contains more Vitamin B6Vitamin B6 +225.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Tempeh DV% diff.
Saturated fat 18.867g 2.539g 74%
Calcium 710mg 111mg 60%
Copper 0.03mg 0.56mg 59%
Manganese 0.027mg 1.3mg 55%
Selenium 28.5µg 0µg 52%
Vitamin B12 1.1µg 0.08µg 43%
Vitamin A 330µg 0µg 37%
Fats 33.31g 10.8g 35%
Cholesterol 99mg 0mg 33%
Iron 0.14mg 2.7mg 32%
Sodium 653mg 9mg 28%
Phosphorus 455mg 266mg 27%
Zinc 3.64mg 1.14mg 23%
Polyunsaturated fat 1.421g 4.3g 19%
Vitamin B3 0.059mg 2.64mg 16%
Monounsaturated fat 9.246g 3.205g 15%
Magnesium 27mg 81mg 13%
Calories 404kcal 192kcal 11%
Vitamin B6 0.066mg 0.215mg 11%
Potassium 76mg 412mg 10%
Protein 22.87g 20.29g 5%
Vitamin E 0.71mg 5%
Vitamin B2 0.428mg 0.358mg 5%
Vitamin B1 0.029mg 0.078mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B5 0.41mg 0.278mg 3%
Choline 16.5mg 3%
Carbs 3.09g 7.64g 2%
Vitamin K 2.4µg 2%
Folate 27µg 24µg 1%
Protein per 100 calories 5.7g 11g N/A
Calories per 10 g protein 177kcal 95kcal N/A
Weight per 100 calories 25g 52g N/A
Unsaturated / Saturated Fat ratio 0.57 3 N/A
Net carbs 3.09g 7.64g N/A
Sugar 0.48g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.194mg 0%
Threonine 1.044mg 0.796mg 0%
Isoleucine 1.206mg 0.88mg 0%
Leucine 1.939mg 1.43mg 0%
Lysine 1.025mg 0.908mg 0%
Methionine 0.547mg 0.175mg 0%
Phenylalanine 1.074mg 0.893mg 0%
Valine 1.404mg 0.92mg 0%
Histidine 0.547mg 0.466mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Tempeh
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 ProteinProtein +12.7%
Contains more FatsFats +208.4%
Contains more OtherOther +129%
Contains more CarbsCarbs +147.2%
Contains more WaterWater +61.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 more Mono. FatMonounsaturated fat +188.5%
Contains less Sat. FatSaturated fat -86.5%
Contains more Poly. FatPolyunsaturated fat +202.6%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.