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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.

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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 Potassium +84.8%
Contains more Magnesium +37.3%
Contains more Copper +182.8%
Contains more Phosphorus +41.5%
Contains less Sodium -98.5%
Contains more Iron +51.5%
Contains more Calcium +48.6%
Contains more Zinc +28.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Contains more Potassium +84.8%
Contains more Magnesium +37.3%
Contains more Copper +182.8%
Contains more Phosphorus +41.5%
Contains less Sodium -98.5%
Contains more Iron +51.5%
Contains more Calcium +48.6%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.