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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, 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.
  • Goat cheese has a lower glycemic index. The glycemic index of goat cheese is 0, while the glycemic index of tempeh is 15.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Tempeh
Tempeh
6
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 CalciumCalcium +168.5%
Contains more PhosphorusPhosphorus +41%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +179.3%
Contains more PotassiumPotassium +160.8%
Contains more IronIron +66.7%
Contains more ZincZinc +72.7%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +1297.8%
~equal in Copper ~0.56mg

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 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Tempeh
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +88.8%
Contains more Vitamin B12Vitamin B12 +175%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +130%
Contains more Vitamin B5Vitamin B5 +46.3%
Contains more Vitamin B6Vitamin B6 +258.3%
Contains more FolateFolate +1100%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.078mg

All nutrients comparison - raw data values

Nutrient Goat cheese Tempeh DV% diff.
Saturated fat 20.639g 2.539g 82%
Manganese 0.093mg 1.3mg 52%
Vitamin A 407µg 0µg 45%
Fats 29.84g 10.8g 29%
Cholesterol 79mg 0mg 26%
Polyunsaturated fat 0.709g 4.3g 24%
Vitamin B2 0.676mg 0.358mg 24%
Calcium 298mg 111mg 19%
Sodium 415mg 9mg 18%
Phosphorus 375mg 266mg 16%
Iron 1.62mg 2.7mg 14%
Vitamin B6 0.06mg 0.215mg 12%
Magnesium 29mg 81mg 12%
Vitamin B3 1.148mg 2.64mg 9%
Calories 364kcal 192kcal 9%
Monounsaturated fat 6.808g 3.205g 9%
Selenium 3.8µg 0µg 7%
Potassium 158mg 412mg 7%
Vitamin B12 0.22µg 0.08µg 6%
Folate 2µg 24µg 6%
Zinc 0.66mg 1.14mg 4%
Choline 15.4mg 3%
Vitamin D 0.5µg 0µg 3%
Protein 21.58g 20.29g 3%
Vitamin D 22IU 0IU 3%
Carbs 0.12g 7.64g 3%
Vitamin E 0.26mg 2%
Vitamin B5 0.19mg 0.278mg 2%
Vitamin K 2.5µg 2%
Vitamin B1 0.072mg 0.078mg 1%
Net carbs 0.12g 7.64g N/A
Sugar 0.12g N/A
Copper 0.564mg 0.56mg 0%
Tryptophan 0.227mg 0.194mg 0%
Threonine 0.805mg 0.796mg 0%
Isoleucine 0.893mg 0.88mg 0%
Leucine 1.861mg 1.43mg 0%
Lysine 1.549mg 0.908mg 0%
Methionine 0.575mg 0.175mg 0%
Phenylalanine 0.859mg 0.893mg 0%
Valine 1.485mg 0.92mg 0%
Histidine 0.589mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +176.3%
Contains more OtherOther +81.5%
Contains more CarbsCarbs +6266.7%
Contains more WaterWater +31%
~equal in Protein ~20.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Tempeh
Tempeh
2
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 +112.4%
Contains less Sat. FatSaturated fat -87.7%
Contains more Poly. FatPolyunsaturated fat +506.5%

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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. 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.