Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Okara
  5. Compare
  6. Okara vs. Tempeh

Okara vs. Tempeh — In-Depth Nutrition Comparison

Compare

The main differences between okara and tempeh

  • Okara has more selenium; however, tempeh has more copper, protein, manganese, phosphorus, vitamin B2, iron, vitamin B3, fats, and magnesium.
  • Daily need coverage for copper for tempeh is 40% higher.

Food types used in this article are Okara and Tempeh.

Infographic

Okara vs Tempeh infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Okara
Okara
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 19% 49% 67% 15% 26% 1.2% 53% 58%
Tempeh
Tempeh
8
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +211.5%
Contains more CalciumCalcium +38.8%
Contains more PotassiumPotassium +93.4%
Contains more IronIron +107.7%
Contains more CopperCopper +180%
Contains more ZincZinc +103.6%
Contains more PhosphorusPhosphorus +343.3%
Contains more ManganeseManganese +221.8%
~equal in Sodium ~9mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Okara
Okara
0
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% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20%
Tempeh
Tempeh
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 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B2Vitamin B2 +1690%
Contains more Vitamin B3Vitamin B3 +2540%
Contains more Vitamin B5Vitamin B5 +215.9%
Contains more Vitamin B6Vitamin B6 +87%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Okara Tempeh DV% diff.
Copper 0.2mg 0.56mg 40%
Manganese 0.404mg 1.3mg 39%
Protein 3.52g 20.29g 34%
Phosphorus 60mg 266mg 29%
Vitamin B2 0.02mg 0.358mg 26%
Polyunsaturated fat 0.755g 4.3g 24%
Selenium 10.6µg 0µg 19%
Iron 1.3mg 2.7mg 18%
Vitamin B3 0.1mg 2.64mg 16%
Fats 1.73g 10.8g 14%
Magnesium 26mg 81mg 13%
Saturated fat 0.193g 2.539g 11%
Vitamin B6 0.115mg 0.215mg 8%
Monounsaturated fat 0.295g 3.205g 7%
Calories 76kcal 192kcal 6%
Potassium 213mg 412mg 6%
Zinc 0.56mg 1.14mg 5%
Vitamin B1 0.02mg 0.078mg 5%
Vitamin B5 0.088mg 0.278mg 4%
Calcium 80mg 111mg 3%
Vitamin B12 0µg 0.08µg 3%
Carbs 12.23g 7.64g 2%
Folate 26µg 24µg 1%
Protein per 100 calories 4.6g 11g N/A
Calories per 10 g protein 216kcal 95kcal N/A
Weight per 100 calories 132g 52g N/A
Unsaturated / Saturated Fat ratio 5.4 3 N/A
Net carbs 12.23g 7.64g N/A
Sodium 9mg 9mg 0%
Tryptophan 0.05mg 0.194mg 0%
Threonine 0.131mg 0.796mg 0%
Isoleucine 0.159mg 0.88mg 0%
Leucine 0.244mg 1.43mg 0%
Lysine 0.212mg 0.908mg 0%
Methionine 0.041mg 0.175mg 0%
Phenylalanine 0.157mg 0.893mg 0%
Valine 0.162mg 0.92mg 0%
Histidine 0.093mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
2
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 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 CarbsCarbs +60.1%
Contains more WaterWater +36.9%
Contains more ProteinProtein +476.4%
Contains more FatsFats +524.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
1
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 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 -92.4%
Contains more Mono. FatMonounsaturated fat +986.4%
Contains more Poly. FatPolyunsaturated fat +469.5%

People also compare

Okara
Okara vs Soy milk
Soy milk
Okara
Okara vs Tofu
Tofu
Okara
Okara vs Porridge
Porridge
Tempeh
Tempeh vs Dashi
Dashi
Tempeh
Tempeh vs Miso
Miso
Tempeh
Tempeh vs Nattō
Nattō

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. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/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.