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Tempeh vs Bread - In-Depth Nutrition Comparison

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How are Tempeh and Bread different?

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

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

Infographic

Tempeh vs Bread infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tempeh
5
:
3
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
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%

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
Tempeh
2
:
8
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
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%
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

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

All nutrients comparison - raw data values

Nutrient Tempeh Bread Opinion
Net carbs 7.64g 51.07g Bread
Protein 20.29g 12.96g Tempeh
Fats 10.8g 4.27g Tempeh
Carbs 7.64g 55.77g Bread
Calories 192kcal 313kcal Bread
Starch g g
Fructose g g
Sugar g 6.42g Tempeh
Fiber g 4.7g Bread
Calcium 111mg 165mg Bread
Iron 2.7mg 4.09mg Bread
Magnesium 81mg 59mg Tempeh
Phosphorus 266mg 188mg Tempeh
Potassium 412mg 223mg Tempeh
Sodium 9mg 601mg Tempeh
Zinc 1.14mg 1.47mg Bread
Copper 0.56mg 0.198mg Tempeh
Vitamin A 0IU 0IU
Vitamin E mg 0.24mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg Bread
Vitamin B1 0.078mg 0.439mg Bread
Vitamin B2 0.358mg 0.382mg Bread
Vitamin B3 2.64mg 6.25mg Bread
Vitamin B5 0.278mg 0.456mg Bread
Vitamin B6 0.215mg 0.153mg Tempeh
Folate 24µg 86µg Bread
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg 5.7µg 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
Cholesterol 0mg 0mg
Trans Fat 0g g Bread
Saturated Fat 2.539g 0.989g Bread
Monounsaturated Fat 3.205g 1.019g Tempeh
Polyunsaturated fat 4.3g 1.72g Tempeh

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Tempeh
38
Bread
Mineral Summary Score
70
Tempeh
66
Bread

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
122%
Tempeh
78%
Bread
Carbohydrates
8%
Tempeh
56%
Bread
Fats
50%
Tempeh
20%
Bread

Comparison summary

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 is lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 1.55g)
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
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. 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.