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Soybean vs Tempeh - In-Depth Nutrition Comparison

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Important differences between Soybean and Tempeh

  • Tempeh has less Iron, Copper, Folate, Vitamin B1, Phosphorus, Manganese, Magnesium, Potassium, Vitamin B2, and Zinc.
  • Soybean's daily need coverage for Iron is 163% more.
  • Soybean has 16 times more Folate than Tempeh. Soybean has 375µg of Folate, while Tempeh has 24µg.

The food varieties used in the comparison are Soybeans, mature seeds, raw and Tempeh.

Infographic

Soybean 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
:
0
Tempeh
Contains more Iron +481.5%
Contains more Calcium +149.5%
Contains more Potassium +336.2%
Contains more Magnesium +245.7%
Contains more Copper +196.1%
Contains more Zinc +328.9%
Contains more Phosphorus +164.7%
Contains less Sodium -77.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Contains more Iron +481.5%
Contains more Calcium +149.5%
Contains more Potassium +336.2%
Contains more Magnesium +245.7%
Contains more Copper +196.1%
Contains more Zinc +328.9%
Contains more Phosphorus +164.7%
Contains less Sodium -77.8%

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
:
2
Tempeh
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1020.5%
Contains more Vitamin B2 +143%
Contains more Vitamin B5 +185.3%
Contains more Vitamin B6 +75.3%
Contains more Folate +1462.5%
Contains more Vitamin B3 +62.7%
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 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1020.5%
Contains more Vitamin B2 +143%
Contains more Vitamin B5 +185.3%
Contains more Vitamin B6 +75.3%
Contains more Folate +1462.5%
Contains more Vitamin B3 +62.7%
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
85
Soybean
20
Tempeh
Mineral Summary Score
252
Soybean
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
219%
Soybean
122%
Tempeh
Carbohydrates
30%
Soybean
8%
Tempeh
Fats
92%
Soybean
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.
Soybean Tempeh
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index 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
Soybean 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 - 7.33g)
Which food is lower in Saturated Fat?
Tempeh
Tempeh is lower in Saturated Fat (difference - 0.345g)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean 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 Soybean Tempeh Opinion
Calories 446 192 Soybean
Protein 36.49 20.29 Soybean
Fats 19.94 10.8 Soybean
Vitamin C 6 0 Soybean
Carbs 30.16 7.64 Soybean
Cholesterol 0 0
Vitamin D 0 0
Iron 15.7 2.7 Soybean
Calcium 277 111 Soybean
Potassium 1797 412 Soybean
Magnesium 280 81 Soybean
Sugar 7.33 Tempeh
Fiber 9.3 Soybean
Copper 1.658 0.56 Soybean
Zinc 4.89 1.14 Soybean
Starch
Phosphorus 704 266 Soybean
Sodium 2 9 Soybean
Vitamin A 22 0 Soybean
Vitamin E 0.85 Soybean
Vitamin D 0 0
Vitamin B1 0.874 0.078 Soybean
Vitamin B2 0.87 0.358 Soybean
Vitamin B3 1.623 2.64 Tempeh
Vitamin B5 0.793 0.278 Soybean
Vitamin B6 0.377 0.215 Soybean
Vitamin B12 0 0.08 Tempeh
Vitamin K 47 Soybean
Folate 375 24 Soybean
Trans Fat 0 0
Saturated Fat 2.884 2.539 Tempeh
Monounsaturated Fat 4.404 3.205 Soybean
Polyunsaturated fat 11.255 4.3 Soybean
Tryptophan 0.591 0.194 Soybean
Threonine 1.766 0.796 Soybean
Isoleucine 1.971 0.88 Soybean
Leucine 3.309 1.43 Soybean
Lysine 2.706 0.908 Soybean
Methionine 0.547 0.175 Soybean
Phenylalanine 2.122 0.893 Soybean
Valine 2.029 0.92 Soybean
Histidine 1.097 0.466 Soybean
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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.