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Flax vs Tempeh - In-Depth Nutrition Comparison

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The main differences between Flax and Tempeh

  • Flax has more Vitamin B1, Magnesium, Copper, Phosphorus, Manganese, Iron, Zinc, Vitamin B6, and Folate, however Tempeh has more Selenium.
  • Daily need coverage for Vitamin B1 from Flax is 131% higher.
  • Tempeh has 5 times less Magnesium than Flax. Flax has 392mg of Magnesium, while Tempeh has 81mg.

Food types used in this article are Seeds, flaxseed and Tempeh.

Infographic

Flax vs Tempeh infographic
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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
Flax
7
:
1
Tempeh
Contains more Iron +112.2%
Contains more Calcium +129.7%
Contains more Potassium +97.3%
Contains more Magnesium +384%
Contains more Copper +117.9%
Contains more Zinc +280.7%
Contains more Phosphorus +141.4%
Contains less Sodium -70%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Contains more Iron +112.2%
Contains more Calcium +129.7%
Contains more Potassium +97.3%
Contains more Magnesium +384%
Contains more Copper +117.9%
Contains more Zinc +280.7%
Contains more Phosphorus +141.4%
Contains less Sodium -70%

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
Flax
8
:
2
Tempeh
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2007.7%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B5 +254.3%
Contains more Vitamin B6 +120%
Contains more Folate +262.5%
Contains more Vitamin B2 +122.4%
Contains more Vitamin B12 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2007.7%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B5 +254.3%
Contains more Vitamin B6 +120%
Contains more Folate +262.5%
Contains more Vitamin B2 +122.4%
Contains more Vitamin B12 +∞%

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
63
Flax
20
Tempeh
Mineral Summary Score
181
Flax
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
110%
Flax
122%
Tempeh
Carbohydrates
29%
Flax
8%
Tempeh
Fats
195%
Flax
50%
Tempeh

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.
Flax Tempeh
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Tempeh
Tempeh is lower in Saturated Fat (difference - 1.124g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 15)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $3)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Flax Tempeh Opinion
Calories 534 192 Flax
Protein 18.29 20.29 Tempeh
Fats 42.16 10.8 Flax
Vitamin C 0.6 0 Flax
Carbs 28.88 7.64 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 2.7 Flax
Calcium 255 111 Flax
Potassium 813 412 Flax
Magnesium 392 81 Flax
Sugar 1.55 Tempeh
Fiber 27.3 Flax
Copper 1.22 0.56 Flax
Zinc 4.34 1.14 Flax
Starch
Phosphorus 642 266 Flax
Sodium 30 9 Tempeh
Vitamin A 0 0
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.078 Flax
Vitamin B2 0.161 0.358 Tempeh
Vitamin B3 3.08 2.64 Flax
Vitamin B5 0.985 0.278 Flax
Vitamin B6 0.473 0.215 Flax
Vitamin B12 0 0.08 Tempeh
Vitamin K 4.3 Flax
Folate 87 24 Flax
Trans Fat 0 Flax
Saturated Fat 3.663 2.539 Tempeh
Monounsaturated Fat 7.527 3.205 Flax
Polyunsaturated fat 28.73 4.3 Flax
Tryptophan 0.297 0.194 Flax
Threonine 0.766 0.796 Tempeh
Isoleucine 0.896 0.88 Flax
Leucine 1.235 1.43 Tempeh
Lysine 0.862 0.908 Tempeh
Methionine 0.37 0.175 Flax
Phenylalanine 0.957 0.893 Flax
Valine 1.072 0.92 Flax
Histidine 0.472 0.466 Flax
Fructose 0 Flax

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.