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  6. Pasta vs. Tempeh

Pasta vs. Tempeh — In-Depth Nutrition Comparison

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How are pasta and tempeh different?

  • Tempeh is higher than pasta in copper, manganese, protein, phosphorus, iron, vitamin B2, fats, magnesium, and vitamin B6.
  • Tempeh covers your daily need for copper 52% more than pasta.
  • Pasta is lower in saturated fat.
  • Pasta has a higher glycemic index (49) than tempeh (15).

Pasta, fresh-refrigerated, plain, cooked and Tempeh types were used in this article.

Infographic

Pasta vs Tempeh infographic
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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.
Pasta
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
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 less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +1750%
Contains more PotassiumPotassium +1616.7%
Contains more IronIron +136.8%
Contains more CopperCopper +502.2%
Contains more ZincZinc +103.6%
Contains more PhosphorusPhosphorus +322.2%
Contains more ManganeseManganese +480.4%
~equal in Selenium ~0µg

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.
Pasta
Pasta
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% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +167.9%
Contains more Vitamin B12Vitamin B12 +75%
Contains more FolateFolate +166.7%
Contains more Vitamin B2Vitamin B2 +138.7%
Contains more Vitamin B3Vitamin B3 +166.1%
Contains more Vitamin B5Vitamin B5 +51.9%
Contains more Vitamin B6Vitamin B6 +532.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pasta Tempeh DV% diff.
Copper 0.093mg 0.56mg 52%
Manganese 0.224mg 1.3mg 47%
Protein 5.15g 20.29g 30%
Phosphorus 63mg 266mg 29%
Polyunsaturated fat 0.429g 4.3g 26%
Iron 1.14mg 2.7mg 20%
Vitamin B2 0.15mg 0.358mg 16%
Fats 1.05g 10.8g 15%
Magnesium 18mg 81mg 15%
Vitamin B6 0.034mg 0.215mg 14%
Cholesterol 33mg 0mg 11%
Calcium 6mg 111mg 11%
Potassium 24mg 412mg 11%
Vitamin B1 0.209mg 0.078mg 11%
Saturated fat 0.15g 2.539g 11%
Vitamin B3 0.992mg 2.64mg 10%
Folate 64µg 24µg 10%
Monounsaturated fat 0.124g 3.205g 8%
Carbs 24.93g 7.64g 6%
Zinc 0.56mg 1.14mg 5%
Calories 131kcal 192kcal 3%
Vitamin B12 0.14µg 0.08µg 3%
Vitamin B5 0.183mg 0.278mg 2%
Vitamin A 6µg 0µg 1%
Protein per 100 calories 3.9g 11g N/A
Calories per 10 g protein 254kcal 95kcal N/A
Weight per 100 calories 76g 52g N/A
Unsaturated / Saturated Fat ratio 3.7 3 N/A
Net carbs 24.93g 7.64g N/A
Sodium 6mg 9mg 0%
Tryptophan 0.065mg 0.194mg 0%
Threonine 0.134mg 0.796mg 0%
Isoleucine 0.197mg 0.88mg 0%
Leucine 0.348mg 1.43mg 0%
Lysine 0.097mg 0.908mg 0%
Methionine 0.079mg 0.175mg 0%
Phenylalanine 0.247mg 0.893mg 0%
Valine 0.217mg 0.92mg 0%
Histidine 0.103mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +226.3%
Contains more WaterWater +14.9%
Contains more ProteinProtein +294%
Contains more FatsFats +928.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 -94.1%
Contains more Mono. FatMonounsaturated fat +2484.7%
Contains more Poly. FatPolyunsaturated fat +902.3%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.