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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
7
:
1
Tempeh
Contains more Calcium +62.2%
Contains more Iron +182.6%
Contains more Magnesium +127.2%
Contains more Phosphorus +61.3%
Contains more Zinc +218.4%
Contains more Copper +44.6%
Contains less Sodium -25%
Equal in Potassium - 412
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Contains more Calcium +62.2%
Contains more Iron +182.6%
Contains more Magnesium +127.2%
Contains more Phosphorus +61.3%
Contains more Zinc +218.4%
Contains more Copper +44.6%
Contains less Sodium -25%
Equal in Potassium - 412

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
Teff
7
:
5
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +27.4%
Contains more Vitamin B5 +238.8%
Contains more Vitamin B6 +124.2%
Contains more Vitamin B2 +32.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +27.4%
Contains more Vitamin B5 +238.8%
Contains more Vitamin B6 +124.2%
Contains more Vitamin B2 +32.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
2
:
3
Tempeh
Contains more Carbs +857.2%
Contains more Other +46.3%
Contains more Protein +52.6%
Contains more Fats +353.8%
Contains more Water +576.3%
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
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 Carbs +857.2%
Contains more Other +46.3%
Contains more Protein +52.6%
Contains more Fats +353.8%
Contains more Water +576.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
1
:
2
Tempeh
Contains less Saturated Fat -82.3%
Contains more Monounsaturated Fat +444.1%
Contains more Polyunsaturated fat +301.5%
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -82.3%
Contains more Monounsaturated Fat +444.1%
Contains more Polyunsaturated fat +301.5%

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.
Teff Tempeh
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Tempeh Opinion
Net carbs 65.13g 7.64g Teff
Protein 13.3g 20.29g Tempeh
Fats 2.38g 10.8g Tempeh
Carbs 73.13g 7.64g Teff
Calories 367kcal 192kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g Tempeh
Fiber 8g Teff
Calcium 180mg 111mg Teff
Iron 7.63mg 2.7mg Teff
Magnesium 184mg 81mg Teff
Phosphorus 429mg 266mg Teff
Potassium 427mg 412mg Teff
Sodium 12mg 9mg Tempeh
Zinc 3.63mg 1.14mg Teff
Copper 0.81mg 0.56mg Teff
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg Teff
Vitamin B1 0.39mg 0.078mg Teff
Vitamin B2 0.27mg 0.358mg Tempeh
Vitamin B3 3.363mg 2.64mg Teff
Vitamin B5 0.942mg 0.278mg Teff
Vitamin B6 0.482mg 0.215mg Teff
Folate 24µg Tempeh
Vitamin B12 0.08µg Tempeh
Vitamin K 1.9µg Teff
Tryptophan 0.139mg 0.194mg Tempeh
Threonine 0.51mg 0.796mg Tempeh
Isoleucine 0.501mg 0.88mg Tempeh
Leucine 1.068mg 1.43mg Tempeh
Lysine 0.376mg 0.908mg Tempeh
Methionine 0.428mg 0.175mg Teff
Phenylalanine 0.698mg 0.893mg Tempeh
Valine 0.686mg 0.92mg Tempeh
Histidine 0.301mg 0.466mg Tempeh
Saturated Fat 0.449g 2.539g Teff
Monounsaturated Fat 0.589g 3.205g Tempeh
Polyunsaturated fat 1.071g 4.3g Tempeh
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Tempeh
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
33%
Teff
20%
Tempeh
Minerals Daily Need Coverage Score
133%
Teff
70%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 2.09g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
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

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. 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.