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  6. Lentil vs. Tempeh

Lentil vs. Tempeh — In-Depth Nutrition Comparison

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The main differences between lentil and tempeh

  • Lentil has more folate and iron; however, tempeh has more manganese, copper, vitamin B2, phosphorus, magnesium, vitamin B3, and calcium.
  • Daily need coverage for folate for lentil is 39% higher.
  • Lentil is lower in saturated fat.
  • Lentil has a higher glycemic index than tempeh.

Food types used in this article are Lentils, mature seeds, cooked, boiled, without salt and Tempeh.

Infographic

Lentil 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.
Lentil
Lentil
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
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 IronIron +23.3%
Contains more ZincZinc +11.4%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +484.2%
Contains more PotassiumPotassium +11.7%
Contains more CopperCopper +123.1%
Contains more PhosphorusPhosphorus +47.8%
Contains more ManganeseManganese +163.2%

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.
Lentil
Lentil
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Tempeh
Tempeh
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +116.7%
Contains more Vitamin B5Vitamin B5 +129.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +654.2%
Contains more Vitamin B2Vitamin B2 +390.4%
Contains more Vitamin B3Vitamin B3 +149.1%
Contains more Vitamin B6Vitamin B6 +20.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Tempeh DV% diff.
Folate 181µg 24µg 39%
Manganese 0.494mg 1.3mg 35%
Copper 0.251mg 0.56mg 34%
Fiber 7.9g 32%
Polyunsaturated fat 0.175g 4.3g 28%
Protein 9.02g 20.29g 23%
Vitamin B2 0.073mg 0.358mg 22%
Fats 0.38g 10.8g 16%
Phosphorus 180mg 266mg 12%
Magnesium 36mg 81mg 11%
Saturated fat 0.053g 2.539g 11%
Vitamin B3 1.06mg 2.64mg 10%
Calcium 19mg 111mg 9%
Iron 3.33mg 2.7mg 8%
Vitamin B1 0.169mg 0.078mg 8%
Monounsaturated fat 0.064g 3.205g 8%
Vitamin B5 0.638mg 0.278mg 7%
Choline 32.7mg 6%
Selenium 2.8µg 0µg 5%
Calories 116kcal 192kcal 4%
Carbs 20.13g 7.64g 4%
Vitamin B6 0.178mg 0.215mg 3%
Vitamin B12 0µg 0.08µg 3%
Vitamin C 1.5mg 0mg 2%
Potassium 369mg 412mg 1%
Zinc 1.27mg 1.14mg 1%
Vitamin E 0.11mg 1%
Vitamin K 1.7µg 1%
Protein per 100 calories 7.8g 11g N/A
Calories per 10 g protein 129kcal 95kcal N/A
Weight per 100 calories 86g 52g N/A
Unsaturated / Saturated Fat ratio 4.5 3 N/A
Net carbs 12.23g 7.64g N/A
Sugar 1.8g N/A
Sodium 2mg 9mg 0%
Tryptophan 0.081mg 0.194mg 0%
Threonine 0.323mg 0.796mg 0%
Isoleucine 0.39mg 0.88mg 0%
Leucine 0.654mg 1.43mg 0%
Lysine 0.63mg 0.908mg 0%
Methionine 0.077mg 0.175mg 0%
Phenylalanine 0.445mg 0.893mg 0%
Valine 0.448mg 0.92mg 0%
Histidine 0.254mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Tempeh
Tempeh
3
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 CarbsCarbs +163.5%
Contains more WaterWater +16.7%
Contains more ProteinProtein +124.9%
Contains more FatsFats +2742.1%
Contains more OtherOther +95.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 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 less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +4907.8%
Contains more Poly. FatPolyunsaturated fat +2357.1%

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.