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Tempeh vs. Bulgur dry — In-Depth Nutrition Comparison

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What are the main differences between Tempeh and Bulgur dry?

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

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

Infographic

Tempeh vs Bulgur dry 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.
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%
Contains more Manganese +134.5%
Contains more Selenium +∞%
Equal in Iron - 2.46
Equal in Potassium - 410
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 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
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%
Contains more Manganese +134.5%
Contains more Selenium +∞%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tempeh
2
:
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 Choline Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 16% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +65.1%
Contains more Fats +712%
Contains more Water +562.8%
Contains more Carbs +893.1%
Equal in Other - 1.51
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more Protein +65.1%
Contains more Fats +712%
Contains more Water +562.8%
Contains more Carbs +893.1%
Equal in Other - 1.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1752.6%
Contains more Polyunsaturated fat +694.8%
Contains less Saturated Fat -90.9%
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Contains more Monounsaturated Fat +1752.6%
Contains more Polyunsaturated fat +694.8%
Contains less Saturated Fat -90.9%

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 dry
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 dry Opinion
Net carbs 7.64g 63.37g Bulgur dry
Protein 20.29g 12.29g Tempeh
Fats 10.8g 1.33g Tempeh
Carbs 7.64g 75.87g Bulgur dry
Calories 192kcal 342kcal Bulgur dry
Sugar 0.41g Tempeh
Fiber 12.5g Bulgur dry
Calcium 111mg 35mg Tempeh
Iron 2.7mg 2.46mg Tempeh
Magnesium 81mg 164mg Bulgur dry
Phosphorus 266mg 300mg Bulgur dry
Potassium 412mg 410mg Tempeh
Sodium 9mg 17mg Tempeh
Zinc 1.14mg 1.93mg Bulgur dry
Copper 0.56mg 0.335mg Tempeh
Manganese 1.3mg 3.048mg Bulgur dry
Selenium 0µg 2.3µg Bulgur dry
Vitamin A 0IU 9IU Bulgur dry
Vitamin E 0.06mg Bulgur dry
Vitamin B1 0.078mg 0.232mg Bulgur dry
Vitamin B2 0.358mg 0.115mg Tempeh
Vitamin B3 2.64mg 5.114mg Bulgur dry
Vitamin B5 0.278mg 1.045mg Bulgur dry
Vitamin B6 0.215mg 0.342mg Bulgur dry
Folate 24µg 27µg Bulgur dry
Vitamin B12 0.08µg 0µg Tempeh
Choline 28.1mg Bulgur dry
Vitamin K 1.9µg Bulgur dry
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 dry
Phenylalanine 0.893mg 0.58mg Tempeh
Valine 0.92mg 0.554mg Tempeh
Histidine 0.466mg 0.285mg Tempeh
Saturated Fat 2.539g 0.232g Bulgur dry
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 dry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
19%
Tempeh
28%
Bulgur dry
Minerals Daily Need Coverage Score
73%
Tempeh
96%
Bulgur dry

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 dry
Bulgur dry is lower in Saturated Fat (difference - 2.307g)
Which food is richer in vitamins?
Bulgur dry
Bulgur dry 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

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 dry - 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.