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Sesame vs Tempeh - In-Depth Nutrition Comparison

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What are the differences between Sesame and Tempeh?

  • Sesame is richer than Tempeh in Copper, Iron, Calcium, Magnesium, Selenium, Zinc, Vitamin B1, Phosphorus, Manganese, and Vitamin B6.
  • Sesame's daily need coverage for Copper is 391% more.
  • Sesame has 10000000 times more Selenium than Tempeh. While Sesame has 34.4µg of Selenium, Tempeh has only 0µg.

We used Seeds, sesame seeds, whole, dried and Tempeh types in this article.

Infographic

Sesame 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
Sesame
7
:
1
Tempeh
Contains more Calcium +778.4%
Contains more Iron +438.9%
Contains more Magnesium +333.3%
Contains more Phosphorus +136.5%
Contains more Potassium +13.6%
Contains more Zinc +579.8%
Contains more Copper +628.9%
Contains less Sodium -18.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Contains more Calcium +778.4%
Contains more Iron +438.9%
Contains more Magnesium +333.3%
Contains more Phosphorus +136.5%
Contains more Potassium +13.6%
Contains more Zinc +579.8%
Contains more Copper +628.9%
Contains less Sodium -18.2%

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
Sesame
7
:
3
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin B1 +914.1%
Contains more Vitamin B3 +71%
Contains more Vitamin B6 +267.4%
Contains more Folate +304.2%
Contains more Vitamin B2 +44.9%
Contains more Vitamin B5 +456%
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% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
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 B1 +914.1%
Contains more Vitamin B3 +71%
Contains more Vitamin B6 +267.4%
Contains more Folate +304.2%
Contains more Vitamin B2 +44.9%
Contains more Vitamin B5 +456%
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.
Sesame 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 Sesame Tempeh Opinion
Net carbs 11.65g 7.64g Sesame
Protein 17.73g 20.29g Tempeh
Fats 49.67g 10.8g Sesame
Carbs 23.45g 7.64g Sesame
Calories 573kcal 192kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g g Tempeh
Fiber 11.8g g Sesame
Calcium 975mg 111mg Sesame
Iron 14.55mg 2.7mg Sesame
Magnesium 351mg 81mg Sesame
Phosphorus 629mg 266mg Sesame
Potassium 468mg 412mg Sesame
Sodium 11mg 9mg Tempeh
Zinc 7.75mg 1.14mg Sesame
Copper 4.082mg 0.56mg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.791mg 0.078mg Sesame
Vitamin B2 0.247mg 0.358mg Tempeh
Vitamin B3 4.515mg 2.64mg Sesame
Vitamin B5 0.05mg 0.278mg Tempeh
Vitamin B6 0.79mg 0.215mg Sesame
Folate 97µg 24µg Sesame
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K 0µg µg Sesame
Tryptophan 0.388mg 0.194mg Sesame
Threonine 0.736mg 0.796mg Tempeh
Isoleucine 0.763mg 0.88mg Tempeh
Leucine 1.358mg 1.43mg Tempeh
Lysine 0.569mg 0.908mg Tempeh
Methionine 0.586mg 0.175mg Sesame
Phenylalanine 0.94mg 0.893mg Sesame
Valine 0.99mg 0.92mg Sesame
Histidine 0.522mg 0.466mg Sesame
Cholesterol 0mg 0mg
Trans Fat g 0g Sesame
Saturated Fat 6.957g 2.539g Tempeh
Monounsaturated Fat 18.759g 3.205g Sesame
Polyunsaturated fat 21.773g 4.3g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame 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
50
Sesame
20
Tempeh
Mineral Summary Score
372
Sesame
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
106%
Sesame
122%
Tempeh
Carbohydrates
23%
Sesame
8%
Tempeh
Fats
229%
Sesame
50%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Tempeh
Tempeh is lower in Saturated Fat (difference - 4.418g)
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 - $4)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.