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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 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.

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
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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 +∞%
~equal in Manganese ~1.377mg

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
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.382mg

All nutrients comparison - raw data values

Nutrient Tempeh Wheat Bread 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
3
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
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 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
Tempeh
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
27% 27% 46%
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%

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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. 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.