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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 higher in Copper, Iron, Calcium, Magnesium, Zinc, Vitamin B1, Phosphorus, Manganese, and Vitamin B6, yet Tempeh is higher in Selenium.
  • Sesame's daily need coverage for Copper is 391% more.
  • Sesame has 10 times more Vitamin B1 than Tempeh. While Sesame has 0.791mg of Vitamin B1, Tempeh has only 0.078mg.

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

Infographic

Sesame 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
Sesame
7
:
1
Tempeh
Contains more Iron +438.9%
Contains more Calcium +778.4%
Contains more Potassium +13.6%
Contains more Magnesium +333.3%
Contains more Copper +628.9%
Contains more Zinc +579.8%
Contains more Phosphorus +136.5%
Contains less Sodium -18.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Contains more Iron +438.9%
Contains more Calcium +778.4%
Contains more Potassium +13.6%
Contains more Magnesium +333.3%
Contains more Copper +628.9%
Contains more Zinc +579.8%
Contains more Phosphorus +136.5%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
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 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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame 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 - 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)

All nutrients comparison - raw data values

Nutrient Sesame Tempeh Opinion
Calories 573 192 Sesame
Protein 17.73 20.29 Tempeh
Fats 49.67 10.8 Sesame
Vitamin C 0 0
Carbs 23.45 7.64 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 2.7 Sesame
Calcium 975 111 Sesame
Potassium 468 412 Sesame
Magnesium 351 81 Sesame
Sugar 0.3 Tempeh
Fiber 11.8 Sesame
Copper 4.082 0.56 Sesame
Zinc 7.75 1.14 Sesame
Starch
Phosphorus 629 266 Sesame
Sodium 11 9 Tempeh
Vitamin A 9 0 Sesame
Vitamin E 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.791 0.078 Sesame
Vitamin B2 0.247 0.358 Tempeh
Vitamin B3 4.515 2.64 Sesame
Vitamin B5 0.05 0.278 Tempeh
Vitamin B6 0.79 0.215 Sesame
Vitamin B12 0 0.08 Tempeh
Vitamin K 0 Sesame
Folate 97 24 Sesame
Trans Fat 0 Sesame
Saturated Fat 6.957 2.539 Tempeh
Monounsaturated Fat 18.759 3.205 Sesame
Polyunsaturated fat 21.773 4.3 Sesame
Tryptophan 0.388 0.194 Sesame
Threonine 0.736 0.796 Tempeh
Isoleucine 0.763 0.88 Tempeh
Leucine 1.358 1.43 Tempeh
Lysine 0.569 0.908 Tempeh
Methionine 0.586 0.175 Sesame
Phenylalanine 0.94 0.893 Sesame
Valine 0.99 0.92 Sesame
Histidine 0.522 0.466 Sesame
Fructose

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.