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Tempeh vs. Bologna sausage — In-Depth Nutrition Comparison

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The main differences between tempeh and bologna sausage

  • Tempeh has more manganese, copper, iron, and phosphorus; however, bologna sausage has more vitamin B1, vitamin B12, and selenium.
  • Daily need coverage for manganese for tempeh is 55% higher.
  • Bologna sausage has 7 times less copper than tempeh. Tempeh has 0.56mg of copper, while bologna sausage has 0.08mg.
  • Tempeh is lower in saturated fat.
  • Tempeh has a higher glycemic index than bologna sausage.

Food types used in this article are Tempeh and Bologna, pork.

Infographic

Tempeh vs Bologna sausage 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
8
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 10% 3.3% 25% 29% 27% 55% 60% 118% 4.7% 69%
Contains more MagnesiumMagnesium +478.6%
Contains more CalciumCalcium +909.1%
Contains more PotassiumPotassium +46.6%
Contains more IronIron +250.6%
Contains more CopperCopper +600%
Contains more PhosphorusPhosphorus +91.4%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +3511.1%
Contains more ZincZinc +78.1%
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
2
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% 0% 5.2% 21% 131% 36% 73% 43% 62% 116% 0.75% 3.8% 30%
Contains more Vitamin B2Vitamin B2 +128%
Contains more FolateFolate +380%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +570.5%
Contains more Vitamin B3Vitamin B3 +47.7%
Contains more Vitamin B5Vitamin B5 +159%
Contains more Vitamin B6Vitamin B6 +25.6%
Contains more Vitamin B12Vitamin B12 +1062.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
15% 20% 61% 4%
Protein: 15.3 g
Fats: 19.87 g
Carbs: 0.73 g
Water: 60.6 g
Other: 3.5 g
Contains more ProteinProtein +32.6%
Contains more CarbsCarbs +946.6%
Contains more FatsFats +84%
Contains more OtherOther +116%
~equal in Water ~60.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
37% 52% 11%
Saturated fat: Sat. Fat 6.839 g
Monounsaturated fat: Mono. Fat 9.732 g
Polyunsaturated fat: Poly. Fat 2.107 g
Contains less Sat. FatSaturated fat -62.9%
Contains more Poly. FatPolyunsaturated fat +104.1%
Contains more Mono. FatMonounsaturated fat +203.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Bologna sausage
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tempeh Bologna sausage DV% diff.
Manganese 1.3mg 0.036mg 55%
Copper 0.56mg 0.08mg 53%
Sodium 9mg 907mg 39%
Vitamin B1 0.078mg 0.523mg 37%
Vitamin B12 0.08µg 0.93µg 35%
Iron 2.7mg 0.77mg 24%
Selenium 0µg 12.7µg 23%
Cholesterol 0mg 59mg 20%
Saturated fat 2.539g 6.839g 20%
Phosphorus 266mg 139mg 18%
Monounsaturated fat 3.205g 9.732g 16%
Magnesium 81mg 14mg 16%
Vitamin B2 0.358mg 0.157mg 15%
Polyunsaturated fat 4.3g 2.107g 15%
Fats 10.8g 19.87g 14%
Calcium 111mg 11mg 10%
Protein 20.29g 15.3g 10%
Choline 54.4mg 10%
Vitamin B5 0.278mg 0.72mg 9%
Zinc 1.14mg 2.03mg 8%
Vitamin B3 2.64mg 3.9mg 8%
Vitamin D 0µg 1.4µg 7%
Vitamin D 0IU 56IU 7%
Folate 24µg 5µg 5%
Potassium 412mg 281mg 4%
Vitamin B6 0.215mg 0.27mg 4%
Calories 192kcal 247kcal 3%
Vitamin E 0.26mg 2%
Carbs 7.64g 0.73g 2%
Net carbs 7.64g 0.73g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.194mg 0.149mg 0%
Threonine 0.796mg 0.641mg 0%
Isoleucine 0.88mg 0.663mg 0%
Leucine 1.43mg 1.168mg 0%
Lysine 0.908mg 1.204mg 0%
Methionine 0.175mg 0.412mg 0%
Phenylalanine 0.893mg 0.585mg 0%
Valine 0.92mg 0.737mg 0%
Histidine 0.466mg 0.482mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Bologna sausage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Tempeh
40%
Bologna sausage
Minerals Daily Need Coverage Score
73%
Tempeh
40%
Bologna sausage

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 59mg)
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 898mg)
Which food is lower in Saturated fat?
Tempeh
Tempeh is lower in Saturated fat (difference - 4.3g)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in glycemic index?
Bologna sausage
Bologna sausage is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Bologna sausage
Bologna sausage is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Bologna sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173856/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.