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 for 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 has a lower glycemic index (15) than wheat Bread (60).
Tempeh and Bread, wheat, toasted are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +37.3% |
| Contains more PotassiumPotassium | +84.8% |
| Contains more CopperCopper | +182.8% |
| Contains more PhosphorusPhosphorus | +41.5% |
| Contains less SodiumSodium | -98.5% |
| Contains more CalciumCalcium | +48.6% |
| Contains more IronIron | +51.5% |
| Contains more ZincZinc | +28.9% |
| 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.
| Contains more Vitamin B6Vitamin B6 | +40.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +462.8% |
| Contains more Vitamin B3Vitamin B3 | +136.7% |
| Contains more Vitamin B5Vitamin B5 | +64% |
| Contains more FolateFolate | +258.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.29 g
Fats:
10.8 g
Carbs:
7.64 g
Water:
59.65 g
Other:
1.62 g
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
| Contains more ProteinProtein | +56.6% |
| Contains more FatsFats | +152.9% |
| Contains more WaterWater | +146.2% |
| Contains more CarbsCarbs | +630% |
| Contains more OtherOther | +71% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.539 g
Monounsaturated fat:
Mono. Fat
3.205 g
Polyunsaturated fat:
Poly. Fat
4.3 g
Saturated fat:
Sat. Fat
0.989 g
Monounsaturated fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
| Contains more Mono. FatMonounsaturated fat | +214.5% |
| Contains more Poly. FatPolyunsaturated fat | +150% |
| Contains less Sat. FatSaturated 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.
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 0µg | 33.4µg | 61% |
| Copper | 0.56mg | 0.198mg | 40% |
| Vitamin B1 | 0.078mg | 0.439mg | 30% |
| Sodium | 9mg | 601mg | 26% |
| Vitamin B3 | 2.64mg | 6.25mg | 23% |
| Fiber | 4.7g | 19% | |
| Polyunsaturated fat | 4.3g | 1.72g | 17% |
| Iron | 2.7mg | 4.09mg | 17% |
| Carbs | 7.64g | 55.77g | 16% |
| Folate | 24µg | 86µg | 16% |
| Protein | 20.29g | 12.96g | 15% |
| Phosphorus | 266mg | 188mg | 11% |
| Fats | 10.8g | 4.27g | 10% |
| Saturated fat | 2.539g | 0.989g | 7% |
| Calories | 192kcal | 313kcal | 6% |
| Potassium | 412mg | 223mg | 6% |
| Vitamin B6 | 0.215mg | 0.153mg | 5% |
| Vitamin K | 5.7µg | 5% | |
| Calcium | 111mg | 165mg | 5% |
| Magnesium | 81mg | 59mg | 5% |
| Monounsaturated fat | 3.205g | 1.019g | 5% |
| Choline | 22.1mg | 4% | |
| Vitamin B5 | 0.278mg | 0.456mg | 4% |
| Manganese | 1.3mg | 1.377mg | 3% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Zinc | 1.14mg | 1.47mg | 3% |
| Vitamin B2 | 0.358mg | 0.382mg | 2% |
| Vitamin E | 0.24mg | 2% | |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 7.64g | 51.07g | N/A |
| Sugar | 6.42g | N/A | |
| Tryptophan | 0.194mg | 0.092mg | 0% |
| Threonine | 0.796mg | 0.299mg | 0% |
| Isoleucine | 0.88mg | 0.258mg | 0% |
| Leucine | 1.43mg | 0.461mg | 0% |
| Lysine | 0.908mg | 0.215mg | 0% |
| Methionine | 0.175mg | 0.105mg | 0% |
| Phenylalanine | 0.893mg | 0.315mg | 0% |
| Valine | 0.92mg | 0.31mg | 0% |
| Histidine | 0.466mg | 0.15mg | 0% |
| Omega-3 - ALA | 0.161g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
36%
Minerals Daily Need Coverage Score
73%
89%
Comparison summary
Which food is lower in Saturated fat?
Wheat Bread is lower in Saturated fat (difference - 1.55g)
Which food is richer in vitamins?
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Tempeh is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Tempeh contains less Sodium (difference - 592mg)
Which food is lower in glycemic index?
Tempeh is lower in glycemic index (difference - 45)
Which food is cheaper?
Tempeh is cheaper (difference - $0.3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.