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  6. Soba vs. Tempeh

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 for tempeh is 61% higher.
  • Soba has less saturated fat.
  • Tempeh has a lower glycemic index (15) than soba (46).

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
Soba
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Tempeh
Tempeh
9
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 +800%
Contains more CalciumCalcium +2675%
Contains more PotassiumPotassium +1077.1%
Contains more IronIron +462.5%
Contains more CopperCopper +6900%
Contains more ZincZinc +850%
Contains more PhosphorusPhosphorus +964%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +247.6%
~equal in Selenium ~0µg

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
Soba
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3%
Tempeh
Tempeh
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin B1Vitamin B1 +20.5%
Contains more Vitamin B2Vitamin B2 +1276.9%
Contains more Vitamin B3Vitamin B3 +417.6%
Contains more Vitamin B5Vitamin B5 +18.3%
Contains more Vitamin B6Vitamin B6 +437.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +242.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Soba Tempeh DV% diff.
Copper 0.008mg 0.56mg 61%
Manganese 0.374mg 1.3mg 40%
Phosphorus 25mg 266mg 34%
Protein 5.06g 20.29g 30%
Iron 0.48mg 2.7mg 28%
Polyunsaturated fat 0.031g 4.3g 28%
Vitamin B2 0.026mg 0.358mg 26%
Magnesium 9mg 81mg 17%
Fats 0.1g 10.8g 16%
Vitamin B3 0.51mg 2.64mg 13%
Vitamin B6 0.04mg 0.215mg 13%
Calcium 4mg 111mg 11%
Potassium 35mg 412mg 11%
Saturated fat 0.019g 2.539g 11%
Zinc 0.12mg 1.14mg 9%
Monounsaturated fat 0.026g 3.205g 8%
Calories 99kcal 192kcal 5%
Carbs 21.44g 7.64g 5%
Folate 7µg 24µg 4%
Vitamin B12 0µg 0.08µg 3%
Sodium 60mg 9mg 2%
Vitamin B1 0.094mg 0.078mg 1%
Vitamin B5 0.235mg 0.278mg 1%
Protein per 100 calories 5.1g 11g N/A
Calories per 10 g protein 196kcal 95kcal N/A
Weight per 100 calories 101g 52g N/A
Unsaturated / Saturated Fat ratio 3 3 N/A
Net carbs 21.44g 7.64g N/A
Tryptophan 0.072mg 0.194mg 0%
Threonine 0.177mg 0.796mg 0%
Isoleucine 0.195mg 0.88mg 0%
Leucine 0.33mg 1.43mg 0%
Lysine 0.214mg 0.908mg 0%
Methionine 0.072mg 0.175mg 0%
Phenylalanine 0.217mg 0.893mg 0%
Valine 0.249mg 0.92mg 0%
Histidine 0.119mg 0.466mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Tempeh
Tempeh
2
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 less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +12226.9%
Contains more Poly. FatPolyunsaturated fat +13771%

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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.