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  6. Flax seeds vs. Tempeh

Flax seeds vs. Tempeh — In-Depth Nutrition Comparison

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The main differences between Flax seeds and Tempeh

  • Tempeh contains less Vitamin B1, Magnesium, Copper, Phosphorus, Manganese, Selenium, Iron, Zinc, Vitamin B6, and Folate than Flax seeds.
  • Daily need coverage for Vitamin B1 from Flax seeds is 131% higher.

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

Infographic

Flax seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Tempeh
Tempeh
1
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 MagnesiumMagnesium +384%
Contains more CalciumCalcium +129.7%
Contains more PotassiumPotassium +97.3%
Contains more IronIron +112.2%
Contains more CopperCopper +117.9%
Contains more ZincZinc +280.7%
Contains more PhosphorusPhosphorus +141.4%
Contains more ManganeseManganese +90.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -70%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Tempeh
Tempeh
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2007.7%
Contains more Vitamin B3Vitamin B3 +16.7%
Contains more Vitamin B5Vitamin B5 +254.3%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +262.5%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +122.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 FatsFats +290.4%
Contains more CarbsCarbs +278%
Contains more OtherOther +129%
Contains more ProteinProtein +10.9%
Contains more WaterWater +757%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Tempeh
Tempeh
1
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 more Mono. FatMonounsaturated Fat +134.9%
Contains more Poly. FatPolyunsaturated fat +568.1%
Contains less Sat. FatSaturated Fat -30.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds 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

All nutrients comparison - raw data values

Nutrient Flax seeds Tempeh Opinion
Calories 534kcal 192kcal Flax seeds
Protein 18.29g 20.29g Tempeh
Fats 42.16g 10.8g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 7.64g Tempeh
Carbs 28.88g 7.64g Flax seeds
Magnesium 392mg 81mg Flax seeds
Calcium 255mg 111mg Flax seeds
Potassium 813mg 412mg Flax seeds
Iron 5.73mg 2.7mg Flax seeds
Sugar 1.55g Tempeh
Fiber 27.3g Flax seeds
Copper 1.22mg 0.56mg Flax seeds
Zinc 4.34mg 1.14mg Flax seeds
Phosphorus 642mg 266mg Flax seeds
Sodium 30mg 9mg Tempeh
Vitamin E 0.31mg Flax seeds
Manganese 2.482mg 1.3mg Flax seeds
Selenium 25.4µg 0µg Flax seeds
Vitamin B1 1.644mg 0.078mg Flax seeds
Vitamin B2 0.161mg 0.358mg Tempeh
Vitamin B3 3.08mg 2.64mg Flax seeds
Vitamin B5 0.985mg 0.278mg Flax seeds
Vitamin B6 0.473mg 0.215mg Flax seeds
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K 4.3µg Flax seeds
Folate 87µg 24µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 2.539g Tempeh
Monounsaturated Fat 7.527g 3.205g Flax seeds
Polyunsaturated fat 28.73g 4.3g Flax seeds
Tryptophan 0.297mg 0.194mg Flax seeds
Threonine 0.766mg 0.796mg Tempeh
Isoleucine 0.896mg 0.88mg Flax seeds
Leucine 1.235mg 1.43mg Tempeh
Lysine 0.862mg 0.908mg Tempeh
Methionine 0.37mg 0.175mg Flax seeds
Phenylalanine 0.957mg 0.893mg Flax seeds
Valine 1.072mg 0.92mg Flax seeds
Histidine 0.472mg 0.466mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Tempeh
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
62%
Flax seeds
19%
Tempeh
Minerals Daily Need Coverage Score
191%
Flax seeds
73%
Tempeh

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 seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax seeds - 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.