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Soybean meal vs. Tempeh — In-Depth Nutrition Comparison

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Summary of differences between Soybean meal and Tempeh

  • Tempeh has less Copper, Iron, Manganese, Folate, Phosphorus, Potassium, Magnesium, Vitamin B1, Zinc, and Vitamin B5 than Soybean meal.
  • Soybean meal covers your daily need of Copper 160% more than Tempeh.
  • Soybean meal has 13 times more Folate than Tempeh. While Soybean meal has 303µg of Folate, Tempeh has only 24µg.

These are the specific foods used in this comparison Soy meal, defatted, raw and Tempeh.

Infographic

Soybean meal 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Tempeh
0
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 +277.8%
Contains more CalciumCalcium +119.8%
Contains more PotassiumPotassium +504.4%
Contains more IronIron +407.4%
Contains more CopperCopper +257.1%
Contains more ZincZinc +343.9%
Contains more PhosphorusPhosphorus +163.5%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +192.3%
Contains more SeleniumSelenium +∞%

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 0% 2.4% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +785.9%
Contains more Vitamin B5Vitamin B5 +610.8%
Contains more Vitamin B6Vitamin B6 +164.7%
Contains more FolateFolate +1162.5%
Contains more Vitamin B2Vitamin B2 +42.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.64mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
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 ProteinProtein +142.5%
Contains more CarbsCarbs +369.8%
Contains more OtherOther +244.4%
Contains more FatsFats +351.9%
Contains more WaterWater +759.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated Fat: Sat. Fat 0.268 g
Monounsaturated Fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
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 -89.4%
Contains more Mono. FatMonounsaturated Fat +683.6%
Contains more Poly. FatPolyunsaturated fat +311.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean meal Tempeh Opinion
Calories 337kcal 192kcal Soybean meal
Protein 49.2g 20.29g Soybean meal
Fats 2.39g 10.8g Tempeh
Net carbs 35.89g 7.64g Soybean meal
Carbs 35.89g 7.64g Soybean meal
Magnesium 306mg 81mg Soybean meal
Calcium 244mg 111mg Soybean meal
Potassium 2490mg 412mg Soybean meal
Iron 13.7mg 2.7mg Soybean meal
Copper 2mg 0.56mg Soybean meal
Zinc 5.06mg 1.14mg Soybean meal
Phosphorus 701mg 266mg Soybean meal
Sodium 3mg 9mg Soybean meal
Vitamin A 40IU 0IU Soybean meal
Vitamin A RAE 2µg 0µg Soybean meal
Manganese 3.8mg 1.3mg Soybean meal
Selenium 3.3µg 0µg Soybean meal
Vitamin B1 0.691mg 0.078mg Soybean meal
Vitamin B2 0.251mg 0.358mg Tempeh
Vitamin B3 2.587mg 2.64mg Tempeh
Vitamin B5 1.976mg 0.278mg Soybean meal
Vitamin B6 0.569mg 0.215mg Soybean meal
Vitamin B12 0µg 0.08µg Tempeh
Folate 303µg 24µg Soybean meal
Saturated Fat 0.268g 2.539g Soybean meal
Monounsaturated Fat 0.409g 3.205g Tempeh
Polyunsaturated fat 1.045g 4.3g Tempeh
Tryptophan 0.653mg 0.194mg Soybean meal
Threonine 1.952mg 0.796mg Soybean meal
Isoleucine 2.18mg 0.88mg Soybean meal
Leucine 3.66mg 1.43mg Soybean meal
Lysine 2.991mg 0.908mg Soybean meal
Methionine 0.606mg 0.175mg Soybean meal
Phenylalanine 2.346mg 0.893mg Soybean meal
Valine 2.243mg 0.92mg Soybean meal
Histidine 1.212mg 0.466mg Soybean meal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean meal 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
58%
Soybean meal
19%
Tempeh
Minerals Daily Need Coverage Score
264%
Soybean meal
73%
Tempeh

Comparison summary

Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 53)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Soybean meal
Soybean meal is lower in Saturated Fat (difference - 2.271g)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.