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Soba vs. Tempeh — In-Depth Nutrition Comparison

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How are Soba and Tempeh different?

  • Tempeh has more Copper, Manganese, Phosphorus, Iron, Vitamin B2, Magnesium, Vitamin B6, Vitamin B3, and Potassium than Soba.
  • Daily need coverage for Copper from Tempeh is 61% higher.
  • Soba has less Saturated Fat.

Noodles, japanese, soba, cooked and Tempeh are the varieties used in this article.

Infographic

Soba 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.
Soba
0
:
10
Tempeh
Contains more Calcium +2675%
Contains more Iron +462.5%
Contains more Magnesium +800%
Contains more Phosphorus +964%
Contains more Potassium +1077.1%
Contains less Sodium -85%
Contains more Zinc +850%
Contains more Copper +6900%
Contains more Manganese +247.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Calcium +2675%
Contains more Iron +462.5%
Contains more Magnesium +800%
Contains more Phosphorus +964%
Contains more Potassium +1077.1%
Contains less Sodium -85%
Contains more Zinc +850%
Contains more Copper +6900%
Contains more Manganese +247.6%

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.
Soba
1
:
6
Tempeh
Contains more Vitamin B1 +20.5%
Contains more Vitamin B2 +1276.9%
Contains more Vitamin B3 +417.6%
Contains more Vitamin B5 +18.3%
Contains more Vitamin B6 +437.5%
Contains more Folate +242.9%
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 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 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 B1 +20.5%
Contains more Vitamin B2 +1276.9%
Contains more Vitamin B3 +417.6%
Contains more Vitamin B5 +18.3%
Contains more Vitamin B6 +437.5%
Contains more Folate +242.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
2
:
3
Tempeh
Contains more Carbs +180.6%
Contains more Water +22.4%
Contains more Protein +301%
Contains more Fats +10700%
Contains more Other +315.4%
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
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 Carbs +180.6%
Contains more Water +22.4%
Contains more Protein +301%
Contains more Fats +10700%
Contains more Other +315.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
1
:
2
Tempeh
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +12226.9%
Contains more Polyunsaturated fat +13771%
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +12226.9%
Contains more Polyunsaturated fat +13771%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soba Tempeh
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Soba Tempeh Opinion
Net carbs 21.44g 7.64g Soba
Protein 5.06g 20.29g Tempeh
Fats 0.1g 10.8g Tempeh
Carbs 21.44g 7.64g Soba
Calories 99kcal 192kcal Tempeh
Calcium 4mg 111mg Tempeh
Iron 0.48mg 2.7mg Tempeh
Magnesium 9mg 81mg Tempeh
Phosphorus 25mg 266mg Tempeh
Potassium 35mg 412mg Tempeh
Sodium 60mg 9mg Tempeh
Zinc 0.12mg 1.14mg Tempeh
Copper 0.008mg 0.56mg Tempeh
Manganese 0.374mg 1.3mg Tempeh
Vitamin B1 0.094mg 0.078mg Soba
Vitamin B2 0.026mg 0.358mg Tempeh
Vitamin B3 0.51mg 2.64mg Tempeh
Vitamin B5 0.235mg 0.278mg Tempeh
Vitamin B6 0.04mg 0.215mg Tempeh
Folate 7µg 24µg Tempeh
Vitamin B12 0µg 0.08µg Tempeh
Tryptophan 0.072mg 0.194mg Tempeh
Threonine 0.177mg 0.796mg Tempeh
Isoleucine 0.195mg 0.88mg Tempeh
Leucine 0.33mg 1.43mg Tempeh
Lysine 0.214mg 0.908mg Tempeh
Methionine 0.072mg 0.175mg Tempeh
Phenylalanine 0.217mg 0.893mg Tempeh
Valine 0.249mg 0.92mg Tempeh
Histidine 0.119mg 0.466mg Tempeh
Saturated Fat 0.019g 2.539g Soba
Monounsaturated Fat 0.026g 3.205g Tempeh
Polyunsaturated fat 0.031g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Tempeh
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Soba
20%
Tempeh
Minerals Daily Need Coverage Score
10%
Soba
73%
Tempeh

Comparison summary

Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 51mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is richer in vitamins?
Tempeh
Tempeh is relatively richer in vitamins
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 2.52g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.