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  6. Teff vs. Tempeh

Teff vs. Tempeh — In-Depth Nutrition Comparison

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What are the main differences between teff and tempeh?

  • Tempeh has less manganese, iron, copper, vitamin B1, magnesium, phosphorus, zinc, vitamin B6, and vitamin B5 than teff.
  • Teff's daily need coverage for manganese is 345% higher.
  • Teff has 5 times more vitamin B1 than tempeh. Teff has 0.39mg of vitamin B1, while tempeh has 0.078mg.
  • Teff contains less saturated fat.

We used Teff, uncooked and Tempeh types in this comparison.

Infographic

Teff 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.
Teff
Teff
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Tempeh
Tempeh
1
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 +127.2%
Contains more CalciumCalcium +62.2%
Contains more IronIron +182.6%
Contains more CopperCopper +44.6%
Contains more ZincZinc +218.4%
Contains more PhosphorusPhosphorus +61.3%
Contains more ManganeseManganese +610.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -25%
~equal in Potassium ~412mg

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.
Teff
Teff
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% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Tempeh
Tempeh
3
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +27.4%
Contains more Vitamin B5Vitamin B5 +238.8%
Contains more Vitamin B6Vitamin B6 +124.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +32.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Teff Tempeh DV% diff.
Manganese 9.24mg 1.3mg 345%
Iron 7.63mg 2.7mg 62%
Fiber 8g 32%
Copper 0.81mg 0.56mg 28%
Vitamin B1 0.39mg 0.078mg 26%
Magnesium 184mg 81mg 25%
Zinc 3.63mg 1.14mg 23%
Phosphorus 429mg 266mg 23%
Carbs 73.13g 7.64g 22%
Polyunsaturated fat 1.071g 4.3g 22%
Vitamin B6 0.482mg 0.215mg 21%
Starch 36.56g 15%
Protein 13.3g 20.29g 14%
Fats 2.38g 10.8g 13%
Vitamin B5 0.942mg 0.278mg 13%
Saturated fat 0.449g 2.539g 10%
Calories 367kcal 192kcal 9%
Selenium 4.4µg 0µg 8%
Calcium 180mg 111mg 7%
Vitamin B2 0.27mg 0.358mg 7%
Monounsaturated fat 0.589g 3.205g 7%
Folate 24µg 6%
Vitamin B3 3.363mg 2.64mg 5%
Vitamin B12 0.08µg 3%
Vitamin K 1.9µg 2%
Choline 13.1mg 2%
Vitamin E 0.08mg 1%
Fructose 0.47g 1%
Protein per 100 calories 3.6g 11g N/A
Calories per 10 g protein 276kcal 95kcal N/A
Weight per 100 calories 27g 52g N/A
Unsaturated / Saturated Fat ratio 3.7 3 N/A
Net carbs 65.13g 7.64g N/A
Potassium 427mg 412mg 0%
Sugar 1.84g N/A
Sodium 12mg 9mg 0%
Tryptophan 0.139mg 0.194mg 0%
Threonine 0.51mg 0.796mg 0%
Isoleucine 0.501mg 0.88mg 0%
Leucine 1.068mg 1.43mg 0%
Lysine 0.376mg 0.908mg 0%
Methionine 0.428mg 0.175mg 0%
Phenylalanine 0.698mg 0.893mg 0%
Valine 0.686mg 0.92mg 0%
Histidine 0.301mg 0.466mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 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 +857.2%
Contains more OtherOther +46.3%
Contains more ProteinProtein +52.6%
Contains more FatsFats +353.8%
Contains more WaterWater +576.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
1
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 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 -82.3%
Contains more Mono. FatMonounsaturated fat +444.1%
Contains more Poly. FatPolyunsaturated fat +301.5%

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.