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Falafel vs. Tempeh — In-Depth Nutrition Comparison

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Important differences between falafel and tempeh

  • Falafel has more folate and iron; however, tempeh has more copper, manganese, vitamin B2, phosphorus, vitamin B3, vitamin B6, and calcium.
  • Tempeh's daily need coverage for copper is 34% more.
  • Falafel has 33 times more sodium than tempeh. Falafel has 294mg of sodium, while tempeh has 9mg.
  • Falafel has a higher glycemic index than tempeh.

The food varieties used in the comparison are Falafel, home-prepared and Tempeh.

Infographic

Falafel 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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
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 PotassiumPotassium +42%
Contains more IronIron +26.7%
Contains more ZincZinc +31.6%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +105.6%
Contains more CopperCopper +117.1%
Contains more PhosphorusPhosphorus +38.5%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +88.1%
~equal in Magnesium ~81mg

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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Tempeh
4
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 +87.2%
Contains more FolateFolate +287.5%
Contains more Vitamin B2Vitamin B2 +115.7%
Contains more Vitamin B3Vitamin B3 +152.9%
Contains more Vitamin B6Vitamin B6 +72%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.278mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Falafel Tempeh DV% diff.
Copper 0.258mg 0.56mg 34%
Manganese 0.691mg 1.3mg 26%
Monounsaturated fat 10.171g 3.205g 17%
Folate 93µg 24µg 17%
Vitamin B2 0.166mg 0.358mg 15%
Protein 13.31g 20.29g 14%
Sodium 294mg 9mg 12%
Fats 17.8g 10.8g 11%
Phosphorus 192mg 266mg 11%
Vitamin B3 1.044mg 2.64mg 10%
Iron 3.42mg 2.7mg 9%
Carbs 31.84g 7.64g 8%
Vitamin B6 0.125mg 0.215mg 7%
Calories 333kcal 192kcal 7%
Vitamin B1 0.146mg 0.078mg 6%
Calcium 54mg 111mg 6%
Potassium 585mg 412mg 5%
Zinc 1.5mg 1.14mg 3%
Vitamin B12 0µg 0.08µg 3%
Vitamin C 1.6mg 0mg 2%
Selenium 1µg 0µg 2%
Polyunsaturated fat 4.16g 4.3g 1%
Saturated fat 2.383g 2.539g 1%
Net carbs 31.84g 7.64g N/A
Magnesium 82mg 81mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B5 0.292mg 0.278mg 0%
Tryptophan 0.134mg 0.194mg 0%
Threonine 0.492mg 0.796mg 0%
Isoleucine 0.567mg 0.88mg 0%
Leucine 0.944mg 1.43mg 0%
Lysine 0.856mg 0.908mg 0%
Methionine 0.187mg 0.175mg 0%
Phenylalanine 0.707mg 0.893mg 0%
Valine 0.562mg 0.92mg 0%
Histidine 0.364mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 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 +64.8%
Contains more CarbsCarbs +316.8%
Contains more OtherOther +50%
Contains more ProteinProtein +52.4%
Contains more WaterWater +72.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 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 +217.3%
~equal in Saturated fat ~2.539g
~equal in Polyunsaturated fat ~4.3g

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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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.