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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 less Sodium -47.1%
Contains more Copper +67.2%
Contains more Magnesium +102.5%
Contains more Phosphorus +12.8%
Contains more Zinc +69.3%
Equal in Iron - 2.46
Equal in Potassium - 410
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 93% 118% 129% 37% 3% 53% 112%
Contains more Calcium +217.1%
Contains less Sodium -47.1%
Contains more Copper +67.2%
Contains more Magnesium +102.5%
Contains more Phosphorus +12.8%
Contains more Zinc +69.3%
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 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 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
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%

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 Bulgur
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 Bulgur Opinion
Net carbs 7.64g 63.37g Bulgur
Protein 20.29g 12.29g Tempeh
Fats 10.8g 1.33g Tempeh
Carbs 7.64g 75.87g Bulgur
Calories 192kcal 342kcal Bulgur
Starch g g
Fructose g g
Sugar g 0.41g Tempeh
Fiber g 12.5g Bulgur
Calcium 111mg 35mg Tempeh
Iron 2.7mg 2.46mg Tempeh
Magnesium 81mg 164mg Bulgur
Phosphorus 266mg 300mg Bulgur
Potassium 412mg 410mg Tempeh
Sodium 9mg 17mg Tempeh
Zinc 1.14mg 1.93mg Bulgur
Copper 0.56mg 0.335mg Tempeh
Vitamin A 0IU 9IU Bulgur
Vitamin E mg 0.06mg Bulgur
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.078mg 0.232mg Bulgur
Vitamin B2 0.358mg 0.115mg Tempeh
Vitamin B3 2.64mg 5.114mg Bulgur
Vitamin B5 0.278mg 1.045mg Bulgur
Vitamin B6 0.215mg 0.342mg Bulgur
Folate 24µg 27µg Bulgur
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg 1.9µg Bulgur
Tryptophan 0.194mg 0.19mg Tempeh
Threonine 0.796mg 0.354mg Tempeh
Isoleucine 0.88mg 0.455mg Tempeh
Leucine 1.43mg 0.83mg Tempeh
Lysine 0.908mg 0.339mg Tempeh
Methionine 0.175mg 0.19mg Bulgur
Phenylalanine 0.893mg 0.58mg Tempeh
Valine 0.92mg 0.554mg Tempeh
Histidine 0.466mg 0.285mg Tempeh
Cholesterol 0mg 0mg
Trans Fat 0g g Bulgur
Saturated Fat 2.539g 0.232g Bulgur
Monounsaturated Fat 3.205g 0.173g Tempeh
Polyunsaturated fat 4.3g 0.541g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Bulgur
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
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 food.
Protein
122%
Tempeh
74%
Bulgur
Carbohydrates
8%
Tempeh
76%
Bulgur
Fats
50%
Tempeh
6%
Bulgur

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (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 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. 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.