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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 from Lentil is 39% higher.
  • Lentil is lower in Saturated Fat.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
3
:
5
Tempeh
Contains more Iron +23.3%
Contains less Sodium -77.8%
Contains more Zinc +11.4%
Contains more Calcium +484.2%
Contains more Magnesium +125%
Contains more Phosphorus +47.8%
Contains more Potassium +11.7%
Contains more Copper +123.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Contains more Iron +23.3%
Contains less Sodium -77.8%
Contains more Zinc +11.4%
Contains more Calcium +484.2%
Contains more Magnesium +125%
Contains more Phosphorus +47.8%
Contains more Potassium +11.7%
Contains more Copper +123.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
7
:
4
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B5 +129.5%
Contains more Folate +654.2%
Contains more Vitamin B2 +390.4%
Contains more Vitamin B3 +149.1%
Contains more Vitamin B6 +20.8%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
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 +116.7%
Contains more Vitamin B5 +129.5%
Contains more Folate +654.2%
Contains more Vitamin B2 +390.4%
Contains more Vitamin B3 +149.1%
Contains more Vitamin B6 +20.8%
Contains more Vitamin B12 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lentil Tempeh
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lentil Tempeh Opinion
Net carbs 12.23g 7.64g Lentil
Protein 9.02g 20.29g Tempeh
Fats 0.38g 10.8g Tempeh
Carbs 20.13g 7.64g Lentil
Calories 116kcal 192kcal Tempeh
Starch g g
Fructose g g
Sugar 1.8g g Tempeh
Fiber 7.9g g Lentil
Calcium 19mg 111mg Tempeh
Iron 3.33mg 2.7mg Lentil
Magnesium 36mg 81mg Tempeh
Phosphorus 180mg 266mg Tempeh
Potassium 369mg 412mg Tempeh
Sodium 2mg 9mg Lentil
Zinc 1.27mg 1.14mg Lentil
Copper 0.251mg 0.56mg Tempeh
Vitamin A 8IU 0IU Lentil
Vitamin E 0.11mg mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.078mg Lentil
Vitamin B2 0.073mg 0.358mg Tempeh
Vitamin B3 1.06mg 2.64mg Tempeh
Vitamin B5 0.638mg 0.278mg Lentil
Vitamin B6 0.178mg 0.215mg Tempeh
Folate 181µg 24µg Lentil
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K 1.7µg µg Lentil
Tryptophan 0.081mg 0.194mg Tempeh
Threonine 0.323mg 0.796mg Tempeh
Isoleucine 0.39mg 0.88mg Tempeh
Leucine 0.654mg 1.43mg Tempeh
Lysine 0.63mg 0.908mg Tempeh
Methionine 0.077mg 0.175mg Tempeh
Phenylalanine 0.445mg 0.893mg Tempeh
Valine 0.448mg 0.92mg Tempeh
Histidine 0.254mg 0.466mg Tempeh
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.053g 2.539g Lentil
Monounsaturated Fat 0.064g 3.205g Tempeh
Polyunsaturated fat 0.175g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Tempeh
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Lentil
20
Tempeh
Mineral Summary Score
48
Lentil
70
Tempeh

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
54%
Lentil
122%
Tempeh
Carbohydrates
20%
Lentil
8%
Tempeh
Fats
2%
Lentil
50%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 1.8g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 14)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.1)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 2.486g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.