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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
5
Tempeh
Contains more Iron +26.7%
Contains more Potassium +42%
Contains more Zinc +31.6%
Contains more Selenium +∞%
Contains more Calcium +105.6%
Contains more Phosphorus +38.5%
Contains less Sodium -96.9%
Contains more Copper +117.1%
Contains more Manganese +88.1%
Equal in Magnesium - 81
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Iron +26.7%
Contains more Potassium +42%
Contains more Zinc +31.6%
Contains more Selenium +∞%
Contains more Calcium +105.6%
Contains more Phosphorus +38.5%
Contains less Sodium -96.9%
Contains more Copper +117.1%
Contains more Manganese +88.1%
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" charts 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Tempeh
Contains more Fats +64.8%
Contains more Carbs +316.8%
Contains more Other +50%
Contains more Protein +52.4%
Contains more Water +72.3%
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
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 Fats +64.8%
Contains more Carbs +316.8%
Contains more Other +50%
Contains more Protein +52.4%
Contains more Water +72.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Tempeh
Contains more Monounsaturated Fat +217.3%
Equal in Saturated Fat - 2.539
Equal in Polyunsaturated fat - 4.3
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains more Monounsaturated Fat +217.3%
Equal in Saturated Fat - 2.539
Equal in Polyunsaturated fat - 4.3

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.691mg 1.3mg Tempeh
Selenium 1µg 0µg Falafel
Vitamin A 13IU 0IU Falafel
Vitamin A RAE 1µg 0µg Falafel
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
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
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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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
18%
Falafel
20%
Tempeh
Minerals Daily Need Coverage Score
60%
Falafel
73%
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

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.