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Tempeh vs Bulgur - In-Depth Nutrition Comparison

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What are the main differences between Tempeh and Bulgur?

  • Tempeh is richer in Copper, Vitamin B2 and Calcium, yet Bulgur is richer in Manganese, Magnesium, Vitamin B3, Vitamin B5, Vitamin B1 and Vitamin B6.
  • Bulgur's daily need coverage for Manganese is 76% higher.
  • Tempeh has 11 times more Saturated Fat than Bulgur. Tempeh has 2.539g of Saturated Fat, while Bulgur has 0.232g.

We used Tempeh and Bulgur, dry types in this comparison.

Infographic

Tempeh vs Bulgur 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
Bulgur
Contains more Calcium +217.1%
Contains more Copper +67.2%
Contains less Sodium -47.1%
Contains more Magnesium +102.5%
Contains more Zinc +69.3%
Contains more Phosphorus +12.8%
Equal in Iron - 2.46
Equal in Potassium - 410
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains more Calcium +217.1%
Contains more Copper +67.2%
Contains less Sodium -47.1%
Contains more Magnesium +102.5%
Contains more Zinc +69.3%
Contains more Phosphorus +12.8%
Equal in Iron - 2.46
Equal in Potassium - 410

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
Bulgur
Contains more Vitamin B2 +211.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +197.4%
Contains more Vitamin B3 +93.7%
Contains more Vitamin B5 +275.9%
Contains more Vitamin B6 +59.1%
Contains more Folate +12.5%
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 0% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Contains more Vitamin B2 +211.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +197.4%
Contains more Vitamin B3 +93.7%
Contains more Vitamin B5 +275.9%
Contains more Vitamin B6 +59.1%
Contains more Folate +12.5%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Tempeh
29
Bulgur
Mineral Summary Score
70
Tempeh
69
Bulgur

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 the food
Protein
122%
Tempeh
74%
Bulgur
Carbohydrates
8%
Tempeh
76%
Bulgur
Fats
50%
Tempeh
6%
Bulgur

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tempeh Bulgur
Lower in Sugars 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 in case of diets?

ok
ok
is better in case of low diet
Tempeh Bulgur
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 contains less Sugars?
Tempeh
Tempeh contains less Sugars (difference - 0.41g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 32)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 2.307g)
Which food is richer in vitamins?
Bulgur
Bulgur 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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tempeh Bulgur Opinion
Calories 192 342 Bulgur
Protein 20.29 12.29 Tempeh
Fats 10.8 1.33 Tempeh
Vitamin C 0 0
Carbs 7.64 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 2.7 2.46 Tempeh
Calcium 111 35 Tempeh
Potassium 412 410 Tempeh
Magnesium 81 164 Bulgur
Sugars 0.41 Tempeh
Fiber 12.5 Bulgur
Copper 0.56 0.335 Tempeh
Zinc 1.14 1.93 Bulgur
Starch
Phosphorus 266 300 Bulgur
Sodium 9 17 Tempeh
Vitamin A 0 9 Bulgur
Vitamin E 0.06 Bulgur
Vitamin D 0 0
Vitamin B1 0.078 0.232 Bulgur
Vitamin B2 0.358 0.115 Tempeh
Vitamin B3 2.64 5.114 Bulgur
Vitamin B5 0.278 1.045 Bulgur
Vitamin B6 0.215 0.342 Bulgur
Vitamin B12 0.08 0 Tempeh
Vitamin K 1.9 Bulgur
Folate 24 27 Bulgur
Trans Fat 0 Bulgur
Saturated Fat 2.539 0.232 Bulgur
Monounsaturated Fat 3.205 0.173 Tempeh
Polyunsaturated fat 4.3 0.541 Tempeh
Tryptophan 0.194 0.19 Tempeh
Threonine 0.796 0.354 Tempeh
Isoleucine 0.88 0.455 Tempeh
Leucine 1.43 0.83 Tempeh
Lysine 0.908 0.339 Tempeh
Methionine 0.175 0.19 Bulgur
Phenylalanine 0.893 0.58 Tempeh
Valine 0.92 0.554 Tempeh
Histidine 0.466 0.285 Tempeh
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.