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  6. Tempeh vs. American cheese

Tempeh vs. American cheese — In-Depth Nutrition Comparison

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What are the differences between tempeh and American cheese?

  • Tempeh is higher in copper, manganese, and iron, yet American cheese is higher in calcium, vitamin B12, phosphorus, and selenium.
  • American cheese's daily need coverage for calcium is 93% more.
  • Tempeh has 32 times more manganese than American cheese. While tempeh has 1.3mg of manganese, American cheese has only 0.041mg.
  • The amount of saturated fat in tempeh is lower.
  • The glycemic index of tempeh is lower.

We used Tempeh and Cheese, pasteurized process, American, without added vitamin D types in this article.

Infographic

Tempeh vs American cheese 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +211.5%
Contains more PotassiumPotassium +212.1%
Contains more IronIron +328.6%
Contains more CopperCopper +1117.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +3070.7%
Contains more CalciumCalcium +841.4%
Contains more ZincZinc +118.4%
Contains more PhosphorusPhosphorus +141%
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.
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%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +53%
Contains more Vitamin B3Vitamin B3 +3373.7%
Contains more Vitamin B6Vitamin B6 +298.1%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +45%
Contains more Vitamin B12Vitamin B12 +1775%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Tempeh American cheese DV% diff.
Calcium 111mg 1045mg 93%
Sodium 9mg 1671mg 72%
Saturated fat 2.539g 18.057g 71%
Vitamin B12 0.08µg 1.5µg 59%
Copper 0.56mg 0.046mg 57%
Manganese 1.3mg 0.041mg 55%
Phosphorus 266mg 641mg 54%
Selenium 0µg 20.2µg 37%
Cholesterol 0mg 100mg 33%
Fats 10.8g 31.79g 32%
Vitamin A 0µg 250µg 28%
Iron 2.7mg 0.63mg 26%
Polyunsaturated fat 4.3g 1.286g 20%
Vitamin B3 2.64mg 0.076mg 16%
Magnesium 81mg 26mg 13%
Monounsaturated fat 3.205g 8.236g 13%
Zinc 1.14mg 2.49mg 12%
Vitamin B6 0.215mg 0.054mg 12%
Vitamin B2 0.358mg 0.234mg 10%
Calories 192kcal 371kcal 9%
Potassium 412mg 132mg 8%
Choline 36.2mg 7%
Vitamin B1 0.078mg 0.015mg 5%
Vitamin E 0.8mg 5%
Protein 20.29g 18.13g 4%
Folate 24µg 8µg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin B5 0.278mg 0.403mg 3%
Vitamin D 0IU 23IU 3%
Vitamin K 2.6µg 2%
Carbs 7.64g 3.7g 1%
Net carbs 7.64g 3.7g N/A
Sugar 2.26g N/A
Trans fat 0g 1.144g N/A
Tryptophan 0.194mg 0.232mg 0%
Threonine 0.796mg 0.772mg 0%
Isoleucine 0.88mg 0.938mg 0%
Leucine 1.43mg 1.716mg 0%
Lysine 0.908mg 1.516mg 0%
Methionine 0.175mg 0.475mg 0%
Phenylalanine 0.893mg 0.939mg 0%
Valine 0.92mg 1.187mg 0%
Histidine 0.466mg 0.546mg 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more ProteinProtein +11.9%
Contains more CarbsCarbs +106.5%
Contains more WaterWater +50.6%
Contains more FatsFats +194.4%
Contains more OtherOther +317.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -85.9%
Contains more Poly. FatPolyunsaturated fat +234.4%
Contains more Mono. FatMonounsaturated fat +157%

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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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.