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  6. Goat cheese vs. Tempeh

Goat cheese vs. Tempeh — In-Depth Nutrition Comparison

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Differences between Goat cheese and Tempeh

  • Goat cheese has more Vitamin A RAE, Vitamin B2, Calcium, and Phosphorus, while Tempeh has more Manganese, Iron, and Magnesium.
  • Goat cheese's daily need coverage for Saturated Fat is 91% higher.
  • The amount of Cholesterol in Tempeh is lower.

The food types used in this comparison are Cheese, goat, semisoft type and Tempeh.

Infographic

Goat 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.
Goat cheese
Goat cheese
4
:
6
Tempeh
Tempeh
Contains more Calcium +168.5%
Contains more Phosphorus +41%
Contains more Selenium +∞%
Contains more Iron +66.7%
Contains more Magnesium +179.3%
Contains more Potassium +160.8%
Contains less Sodium -97.8%
Contains more Zinc +72.7%
Contains more Manganese +1297.8%
Equal in Copper - 0.56
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Calcium +168.5%
Contains more Phosphorus +41%
Contains more Selenium +∞%
Contains more Iron +66.7%
Contains more Magnesium +179.3%
Contains more Potassium +160.8%
Contains less Sodium -97.8%
Contains more Zinc +72.7%
Contains more Manganese +1297.8%
Equal in Copper - 0.56

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.
Goat cheese
Goat cheese
6
:
5
Tempeh
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +88.8%
Contains more Vitamin B12 +175%
Contains more Vitamin B3 +130%
Contains more Vitamin B5 +46.3%
Contains more Vitamin B6 +258.3%
Contains more Folate +1100%
Equal in Vitamin B1 - 0.078
Goat cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 88% 6% 15% 0% 18% 156% 22% 12% 14% 2% 28% 7%
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 B2 +88.8%
Contains more Vitamin B12 +175%
Contains more Vitamin B3 +130%
Contains more Vitamin B5 +46.3%
Contains more Vitamin B6 +258.3%
Contains more Folate +1100%
Equal in Vitamin B1 - 0.078

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat cheese
Goat cheese
3
:
2
Tempeh
Tempeh
Contains more Fats +176.3%
Contains more Other +81.5%
Contains more Carbs +6266.7%
Contains more Water +31%
Equal in Protein - 20.29
Goat cheese
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 +176.3%
Contains more Other +81.5%
Contains more Carbs +6266.7%
Contains more Water +31%
Equal in Protein - 20.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat cheese
Goat cheese
1
:
2
Tempeh
Tempeh
Contains more Monounsaturated Fat +112.4%
Contains less Saturated Fat -87.7%
Contains more Polyunsaturated fat +506.5%
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains more Monounsaturated Fat +112.4%
Contains less Saturated Fat -87.7%
Contains more Polyunsaturated fat +506.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Goat cheese Tempeh Opinion
Net carbs 0.12g 7.64g Tempeh
Protein 21.58g 20.29g Goat cheese
Fats 29.84g 10.8g Goat cheese
Carbs 0.12g 7.64g Tempeh
Calories 364kcal 192kcal Goat cheese
Sugar 0.12g Tempeh
Calcium 298mg 111mg Goat cheese
Iron 1.62mg 2.7mg Tempeh
Magnesium 29mg 81mg Tempeh
Phosphorus 375mg 266mg Goat cheese
Potassium 158mg 412mg Tempeh
Sodium 415mg 9mg Tempeh
Zinc 0.66mg 1.14mg Tempeh
Copper 0.564mg 0.56mg Goat cheese
Manganese 0.093mg 1.3mg Tempeh
Selenium 3.8µg 0µg Goat cheese
Vitamin A 1464IU 0IU Goat cheese
Vitamin A RAE 407µg 0µg Goat cheese
Vitamin E 0.26mg Goat cheese
Vitamin D 22IU 0IU Goat cheese
Vitamin D 0.5µg 0µg Goat cheese
Vitamin B1 0.072mg 0.078mg Tempeh
Vitamin B2 0.676mg 0.358mg Goat cheese
Vitamin B3 1.148mg 2.64mg Tempeh
Vitamin B5 0.19mg 0.278mg Tempeh
Vitamin B6 0.06mg 0.215mg Tempeh
Folate 2µg 24µg Tempeh
Vitamin B12 0.22µg 0.08µg Goat cheese
Vitamin K 2.5µg Goat cheese
Tryptophan 0.227mg 0.194mg Goat cheese
Threonine 0.805mg 0.796mg Goat cheese
Isoleucine 0.893mg 0.88mg Goat cheese
Leucine 1.861mg 1.43mg Goat cheese
Lysine 1.549mg 0.908mg Goat cheese
Methionine 0.575mg 0.175mg Goat cheese
Phenylalanine 0.859mg 0.893mg Tempeh
Valine 1.485mg 0.92mg Goat cheese
Histidine 0.589mg 0.466mg Goat cheese
Cholesterol 79mg 0mg Tempeh
Saturated Fat 20.639g 2.539g Tempeh
Monounsaturated Fat 6.808g 3.205g Goat cheese
Polyunsaturated fat 0.709g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese 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
30%
Goat cheese
20%
Tempeh
Minerals Daily Need Coverage Score
64%
Goat cheese
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 406mg)
Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Tempeh
Tempeh is lower in Saturated Fat (difference - 18.1g)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 15)
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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.