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Tempeh vs. Bulgur — In-Depth Nutrition Comparison

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What are the differences between Tempeh and Bulgur?

  • Tempeh is richer than Bulgur in Copper, Phosphorus, Manganese, Vitamin B2, Iron, Magnesium, Vitamin B3, Vitamin B6, and Potassium.
  • Tempeh's daily need coverage for Copper is 54% more.
  • Tempeh has 60 times more Saturated Fat than Bulgur. While Tempeh has 2.539g of Saturated Fat, Bulgur has only 0.042g.

We used Tempeh and Bulgur, cooked types in this article.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tempeh
8
:
2
Bulgur
Contains more Calcium +1010%
Contains more Iron +181.3%
Contains more Magnesium +153.1%
Contains more Phosphorus +565%
Contains more Potassium +505.9%
Contains more Zinc +100%
Contains more Copper +646.7%
Contains more Manganese +113.5%
Contains less Sodium -44.4%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +1010%
Contains more Iron +181.3%
Contains more Magnesium +153.1%
Contains more Phosphorus +565%
Contains more Potassium +505.9%
Contains more Zinc +100%
Contains more Copper +646.7%
Contains more Manganese +113.5%
Contains less Sodium -44.4%
Contains more Selenium +∞%

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
6
:
4
Bulgur
Contains more Vitamin B1 +36.8%
Contains more Vitamin B2 +1178.6%
Contains more Vitamin B3 +164%
Contains more Vitamin B6 +159%
Contains more Folate +33.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +23.7%
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% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Contains more Vitamin B1 +36.8%
Contains more Vitamin B2 +1178.6%
Contains more Vitamin B3 +164%
Contains more Vitamin B6 +159%
Contains more Folate +33.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +23.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
3
:
2
Bulgur
Contains more Protein +558.8%
Contains more Fats +4400%
Contains more Other +376.5%
Contains more Carbs +143.2%
Contains more Water +30.4%
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more Protein +558.8%
Contains more Fats +4400%
Contains more Other +376.5%
Contains more Carbs +143.2%
Contains more Water +30.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
2
:
1
Bulgur
Contains more Monounsaturated Fat +10238.7%
Contains more Polyunsaturated fat +4287.8%
Contains less Saturated Fat -98.3%
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Monounsaturated Fat +10238.7%
Contains more Polyunsaturated fat +4287.8%
Contains less Saturated Fat -98.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Bulgur
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tempeh Bulgur Opinion
Net carbs 7.64g 14.08g Bulgur
Protein 20.29g 3.08g Tempeh
Fats 10.8g 0.24g Tempeh
Carbs 7.64g 18.58g Bulgur
Calories 192kcal 83kcal Tempeh
Sugar 0.1g Tempeh
Fiber 4.5g Bulgur
Calcium 111mg 10mg Tempeh
Iron 2.7mg 0.96mg Tempeh
Magnesium 81mg 32mg Tempeh
Phosphorus 266mg 40mg Tempeh
Potassium 412mg 68mg Tempeh
Sodium 9mg 5mg Bulgur
Zinc 1.14mg 0.57mg Tempeh
Copper 0.56mg 0.075mg Tempeh
Manganese 1.3mg 0.609mg Tempeh
Selenium 0µg 0.6µg Bulgur
Vitamin A 0IU 2IU Bulgur
Vitamin E 0.01mg Bulgur
Vitamin B1 0.078mg 0.057mg Tempeh
Vitamin B2 0.358mg 0.028mg Tempeh
Vitamin B3 2.64mg 1mg Tempeh
Vitamin B5 0.278mg 0.344mg Bulgur
Vitamin B6 0.215mg 0.083mg Tempeh
Folate 24µg 18µg Tempeh
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K 0.5µg Bulgur
Tryptophan 0.194mg 0.048mg Tempeh
Threonine 0.796mg 0.089mg Tempeh
Isoleucine 0.88mg 0.114mg Tempeh
Leucine 1.43mg 0.208mg Tempeh
Lysine 0.908mg 0.085mg Tempeh
Methionine 0.175mg 0.048mg Tempeh
Phenylalanine 0.893mg 0.145mg Tempeh
Valine 0.92mg 0.139mg Tempeh
Histidine 0.466mg 0.071mg Tempeh
Saturated Fat 2.539g 0.042g Bulgur
Monounsaturated Fat 3.205g 0.031g Tempeh
Polyunsaturated fat 4.3g 0.098g 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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Tempeh
8%
Bulgur
Minerals Daily Need Coverage Score
73%
Tempeh
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.1g)
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 richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 2.497g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.