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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.

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

Infographic

Falafel 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Tempeh
Contains more Iron +26.7%
Contains more Potassium +42%
Contains more Zinc +31.6%
Contains more Calcium +105.6%
Contains more Phosphorus +38.5%
Contains less Sodium -96.9%
Contains more Copper +117.1%
Equal in Magnesium - 81
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Contains more Iron +26.7%
Contains more Potassium +42%
Contains more Zinc +31.6%
Contains more Calcium +105.6%
Contains more Phosphorus +38.5%
Contains less Sodium -96.9%
Contains more Copper +117.1%
Equal in Magnesium - 81

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +87.2%
Contains more Folate +287.5%
Contains more Vitamin B2 +115.7%
Contains more Vitamin B3 +152.9%
Contains more Vitamin B6 +72%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.278
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +87.2%
Contains more Folate +287.5%
Contains more Vitamin B2 +115.7%
Contains more Vitamin B3 +152.9%
Contains more Vitamin B6 +72%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.278

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Falafel Tempeh
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Falafel Tempeh Opinion
Net carbs 31.84g 7.64g Falafel
Protein 13.31g 20.29g Tempeh
Fats 17.8g 10.8g Falafel
Carbs 31.84g 7.64g Falafel
Calories 333kcal 192kcal Falafel
Starch g g
Fructose g g
Sugar g g
Fiber g g
Calcium 54mg 111mg Tempeh
Iron 3.42mg 2.7mg Falafel
Magnesium 82mg 81mg Falafel
Phosphorus 192mg 266mg Tempeh
Potassium 585mg 412mg Falafel
Sodium 294mg 9mg Tempeh
Zinc 1.5mg 1.14mg Falafel
Copper 0.258mg 0.56mg Tempeh
Vitamin A 13IU 0IU Falafel
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.6mg 0mg Falafel
Vitamin B1 0.146mg 0.078mg Falafel
Vitamin B2 0.166mg 0.358mg Tempeh
Vitamin B3 1.044mg 2.64mg Tempeh
Vitamin B5 0.292mg 0.278mg Falafel
Vitamin B6 0.125mg 0.215mg Tempeh
Folate 93µg 24µg Falafel
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K µg µg
Tryptophan 0.134mg 0.194mg Tempeh
Threonine 0.492mg 0.796mg Tempeh
Isoleucine 0.567mg 0.88mg Tempeh
Leucine 0.944mg 1.43mg Tempeh
Lysine 0.856mg 0.908mg Tempeh
Methionine 0.187mg 0.175mg Falafel
Phenylalanine 0.707mg 0.893mg Tempeh
Valine 0.562mg 0.92mg Tempeh
Histidine 0.364mg 0.466mg Tempeh
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.383g 2.539g Falafel
Monounsaturated Fat 10.171g 3.205g Falafel
Polyunsaturated fat 4.16g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Tempeh
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Falafel
20
Tempeh
Mineral Summary Score
63
Falafel
70
Tempeh

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Falafel
122%
Tempeh
Carbohydrates
32%
Falafel
8%
Tempeh
Fats
82%
Falafel
50%
Tempeh

Comparison summary

Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 285mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 18)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $4)
Which food is lower in Saturated Fat?
Falafel
Falafel is lower in Saturated Fat (difference - 0.156g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.