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  6. Swiss cheese vs. Tempeh

Swiss cheese vs. Tempeh — In-Depth Nutrition Comparison

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The main differences between Swiss cheese and tempeh

  • Swiss cheese has more vitamin B12, calcium, selenium, phosphorus, and zinc; however, tempeh has more copper, manganese, and iron.
  • Daily need coverage for vitamin B12 for Swiss cheese is 124% higher.
  • Tempeh is lower in cholesterol.
  • Swiss cheese has a higher glycemic index than tempeh.

Food types used in this article are Cheese, swiss and Tempeh.

Infographic

Swiss cheese 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Tempeh
Tempeh
6
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 CalciumCalcium +701.8%
Contains more ZincZinc +283.3%
Contains more PhosphorusPhosphorus +115.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +145.5%
Contains more PotassiumPotassium +472.2%
Contains more IronIron +1976.9%
Contains more CopperCopper +1091.5%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +4900%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Tempeh
Tempeh
5
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 EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +27%
Contains more Vitamin B12Vitamin B12 +3725%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +609.1%
Contains more Vitamin B2Vitamin B2 +18.5%
Contains more Vitamin B3Vitamin B3 +4025%
Contains more Vitamin B6Vitamin B6 +202.8%
Contains more FolateFolate +140%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Tempeh DV% diff.
Vitamin B12 3.06µg 0.08µg 124%
Calcium 890mg 111mg 78%
Saturated fat 18.227g 2.539g 71%
Copper 0.047mg 0.56mg 57%
Manganese 0.026mg 1.3mg 55%
Selenium 30µg 0µg 55%
Phosphorus 574mg 266mg 44%
Vitamin A 288µg 0µg 32%
Iron 0.13mg 2.7mg 32%
Cholesterol 93mg 0mg 31%
Fats 30.99g 10.8g 31%
Zinc 4.37mg 1.14mg 29%
Polyunsaturated fat 1.341g 4.3g 20%
Vitamin B3 0.064mg 2.64mg 16%
Protein 26.96g 20.29g 13%
Monounsaturated fat 8.046g 3.205g 12%
Magnesium 33mg 81mg 11%
Vitamin B6 0.071mg 0.215mg 11%
Calories 393kcal 192kcal 10%
Potassium 72mg 412mg 10%
Sodium 187mg 9mg 8%
Vitamin B1 0.011mg 0.078mg 6%
Vitamin B2 0.302mg 0.358mg 4%
Vitamin E 0.6mg 4%
Folate 10µg 24µg 4%
Choline 15.5mg 3%
Vitamin B5 0.353mg 0.278mg 2%
Carbs 1.44g 7.64g 2%
Vitamin K 1.4µg 1%
Net carbs 1.44g 7.64g N/A
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.194mg 0%
Threonine 1.038mg 0.796mg 0%
Isoleucine 1.537mg 0.88mg 0%
Leucine 2.959mg 1.43mg 0%
Lysine 2.585mg 0.908mg 0%
Methionine 0.784mg 0.175mg 0%
Phenylalanine 1.662mg 0.893mg 0%
Valine 2.139mg 0.92mg 0%
Histidine 1.065mg 0.466mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Tempeh
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 +32.9%
Contains more FatsFats +186.9%
Contains more OtherOther +84%
Contains more CarbsCarbs +430.6%
Contains more WaterWater +58.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 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 more Mono. FatMonounsaturated fat +151%
Contains less Sat. FatSaturated fat -86.1%
Contains more Poly. FatPolyunsaturated fat +220.7%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.