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  6. Tempeh vs. Wheat Bread

Tempeh vs. Wheat Bread — In-Depth Nutrition Comparison

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How are Tempeh and Wheat Bread different?

  • Tempeh is higher in Copper, Phosphorus, and Potassium, however, Wheat Bread is richer in Selenium, Vitamin B1, Vitamin B3, Iron, and Folate.
  • Daily need coverage for Selenium from Wheat Bread is 61% higher.
  • Tempeh contains 3 times more Copper than Wheat Bread. While Tempeh contains 0.56mg of Copper, Wheat Bread contains only 0.198mg.
  • Wheat Bread has less Saturated Fat.

Tempeh and Bread, wheat, toasted are the varieties used in this article.

Infographic

Tempeh vs Wheat Bread 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
5
:
5
Wheat Bread
Wheat Bread
Contains more Magnesium +37.3%
Contains more Phosphorus +41.5%
Contains more Potassium +84.8%
Contains less Sodium -98.5%
Contains more Copper +182.8%
Contains more Calcium +48.6%
Contains more Iron +51.5%
Contains more Zinc +28.9%
Contains more Selenium +∞%
Equal in Manganese - 1.377
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Magnesium +37.3%
Contains more Phosphorus +41.5%
Contains more Potassium +84.8%
Contains less Sodium -98.5%
Contains more Copper +182.8%
Contains more Calcium +48.6%
Contains more Iron +51.5%
Contains more Zinc +28.9%
Contains more Selenium +∞%
Equal in Manganese - 1.377

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
2
:
8
Wheat Bread
Wheat Bread
Contains more Vitamin B6 +40.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +462.8%
Contains more Vitamin B3 +136.7%
Contains more Vitamin B5 +64%
Contains more Folate +258.3%
Equal in Vitamin B2 - 0.382
Tempeh
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%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin B6 +40.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +462.8%
Contains more Vitamin B3 +136.7%
Contains more Vitamin B5 +64%
Contains more Folate +258.3%
Equal in Vitamin B2 - 0.382

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
3
:
2
Wheat Bread
Wheat Bread
Contains more Protein +56.6%
Contains more Fats +152.9%
Contains more Water +146.2%
Contains more Carbs +630%
Contains more Other +71%
Tempeh
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Protein +56.6%
Contains more Fats +152.9%
Contains more Water +146.2%
Contains more Carbs +630%
Contains more Other +71%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
2
:
1
Wheat Bread
Wheat Bread
Contains more Monounsaturated Fat +214.5%
Contains more Polyunsaturated fat +150%
Contains less Saturated Fat -61%
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains more Monounsaturated Fat +214.5%
Contains more Polyunsaturated fat +150%
Contains less Saturated Fat -61%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Wheat Bread Opinion
Net carbs 7.64g 51.07g Wheat Bread
Protein 20.29g 12.96g Tempeh
Fats 10.8g 4.27g Tempeh
Carbs 7.64g 55.77g Wheat Bread
Calories 192kcal 313kcal Wheat Bread
Sugar 6.42g Tempeh
Fiber 4.7g Wheat Bread
Calcium 111mg 165mg Wheat Bread
Iron 2.7mg 4.09mg Wheat Bread
Magnesium 81mg 59mg Tempeh
Phosphorus 266mg 188mg Tempeh
Potassium 412mg 223mg Tempeh
Sodium 9mg 601mg Tempeh
Zinc 1.14mg 1.47mg Wheat Bread
Copper 0.56mg 0.198mg Tempeh
Manganese 1.3mg 1.377mg Wheat Bread
Selenium 0µg 33.4µg Wheat Bread
Vitamin E 0.24mg Wheat Bread
Vitamin C 0mg 0.2mg Wheat Bread
Vitamin B1 0.078mg 0.439mg Wheat Bread
Vitamin B2 0.358mg 0.382mg Wheat Bread
Vitamin B3 2.64mg 6.25mg Wheat Bread
Vitamin B5 0.278mg 0.456mg Wheat Bread
Vitamin B6 0.215mg 0.153mg Tempeh
Folate 24µg 86µg Wheat Bread
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.194mg 0.092mg Tempeh
Threonine 0.796mg 0.299mg Tempeh
Isoleucine 0.88mg 0.258mg Tempeh
Leucine 1.43mg 0.461mg Tempeh
Lysine 0.908mg 0.215mg Tempeh
Methionine 0.175mg 0.105mg Tempeh
Phenylalanine 0.893mg 0.315mg Tempeh
Valine 0.92mg 0.31mg Tempeh
Histidine 0.466mg 0.15mg Tempeh
Saturated Fat 2.539g 0.989g Wheat Bread
Monounsaturated Fat 3.205g 1.019g Tempeh
Polyunsaturated fat 4.3g 1.72g Tempeh
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Wheat Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Tempeh
38%
Wheat Bread
Minerals Daily Need Coverage Score
73%
Tempeh
89%
Wheat Bread

Comparison summary

Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 1.55g)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 592mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 45)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.