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  6. Feta vs. Tempeh

Feta vs. Tempeh — In-Depth Nutrition Comparison

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Summary of differences between Feta and Tempeh

  • Feta has more Vitamin B12, Calcium, Vitamin B2, and Selenium, however, Tempeh is higher in Copper, Manganese, and Iron.
  • Feta covers your daily need of Vitamin B12 67% more than Tempeh.

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

Infographic

Feta 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.
Feta
Feta
4
:
6
Tempeh
Tempeh
Contains more Calcium +344.1%
Contains more Phosphorus +26.7%
Contains more Zinc +152.6%
Contains more Selenium +∞%
Contains more Iron +315.4%
Contains more Magnesium +326.3%
Contains more Potassium +564.5%
Contains less Sodium -99%
Contains more Copper +1650%
Contains more Manganese +4542.9%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Calcium +344.1%
Contains more Phosphorus +26.7%
Contains more Zinc +152.6%
Contains more Selenium +∞%
Contains more Iron +315.4%
Contains more Magnesium +326.3%
Contains more Potassium +564.5%
Contains less Sodium -99%
Contains more Copper +1650%
Contains more Manganese +4542.9%

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.
Feta
Feta
10
:
1
Tempeh
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +97.4%
Contains more Vitamin B2 +135.8%
Contains more Vitamin B5 +247.8%
Contains more Vitamin B6 +97.2%
Contains more Folate +33.3%
Contains more Vitamin B12 +2012.5%
Contains more Vitamin B3 +166.4%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Tempeh
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 D +∞%
Contains more Vitamin B1 +97.4%
Contains more Vitamin B2 +135.8%
Contains more Vitamin B5 +247.8%
Contains more Vitamin B6 +97.2%
Contains more Folate +33.3%
Contains more Vitamin B12 +2012.5%
Contains more Vitamin B3 +166.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
2
:
3
Tempeh
Tempeh
Contains more Fats +97%
Contains more Other +221%
Contains more Protein +42.8%
Contains more Carbs +86.8%
Equal in Water - 59.65
Feta
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Tempeh
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 +97%
Contains more Other +221%
Contains more Protein +42.8%
Contains more Carbs +86.8%
Equal in Water - 59.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
1
:
2
Tempeh
Tempeh
Contains more Monounsaturated Fat +44.2%
Contains less Saturated Fat -83%
Contains more Polyunsaturated fat +627.6%
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains more Monounsaturated Fat +44.2%
Contains less Saturated Fat -83%
Contains more Polyunsaturated fat +627.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Tempeh Opinion
Net carbs 4.09g 7.64g Tempeh
Protein 14.21g 20.29g Tempeh
Fats 21.28g 10.8g Feta
Carbs 4.09g 7.64g Tempeh
Calories 264kcal 192kcal Feta
Sugar 4.09g Tempeh
Calcium 493mg 111mg Feta
Iron 0.65mg 2.7mg Tempeh
Magnesium 19mg 81mg Tempeh
Phosphorus 337mg 266mg Feta
Potassium 62mg 412mg Tempeh
Sodium 917mg 9mg Tempeh
Zinc 2.88mg 1.14mg Feta
Copper 0.032mg 0.56mg Tempeh
Manganese 0.028mg 1.3mg Tempeh
Selenium 15µg 0µg Feta
Vitamin A 422IU 0IU Feta
Vitamin A RAE 125µg 0µg Feta
Vitamin E 0.18mg Feta
Vitamin D 16IU 0IU Feta
Vitamin D 0.4µg 0µg Feta
Vitamin B1 0.154mg 0.078mg Feta
Vitamin B2 0.844mg 0.358mg Feta
Vitamin B3 0.991mg 2.64mg Tempeh
Vitamin B5 0.967mg 0.278mg Feta
Vitamin B6 0.424mg 0.215mg Feta
Folate 32µg 24µg Feta
Vitamin B12 1.69µg 0.08µg Feta
Vitamin K 1.8µg Feta
Tryptophan 0.2mg 0.194mg Feta
Threonine 0.637mg 0.796mg Tempeh
Isoleucine 0.803mg 0.88mg Tempeh
Leucine 1.395mg 1.43mg Tempeh
Lysine 1.219mg 0.908mg Feta
Methionine 0.368mg 0.175mg Feta
Phenylalanine 0.675mg 0.893mg Tempeh
Valine 1.065mg 0.92mg Feta
Histidine 0.397mg 0.466mg Tempeh
Cholesterol 89mg 0mg Tempeh
Saturated Fat 14.946g 2.539g Tempeh
Monounsaturated Fat 4.623g 3.205g Feta
Polyunsaturated fat 0.591g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta 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
57%
Feta
20%
Tempeh
Minerals Daily Need Coverage Score
63%
Feta
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 908mg)
Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Tempeh
Tempeh is lower in Saturated Fat (difference - 12.407g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 12)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2.5)
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.