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  6. Tempeh vs. Cauliflower

Tempeh vs. Cauliflower — In-Depth Nutrition Comparison

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How are tempeh and cauliflower different?

  • Tempeh is higher in copper, manganese, phosphorus, iron, vitamin B2, magnesium, vitamin B3, and calcium; however, cauliflower is richer in vitamin C.
  • Daily need coverage for copper for tempeh is 58% higher.
  • Tempeh contains 20 times more saturated fat than cauliflower. While tempeh contains 2.539g of saturated fat, cauliflower contains only 0.13g.

Tempeh and Cauliflower, raw are the varieties used in this article.

Infographic

Tempeh vs Cauliflower 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
Tempeh
9
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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +404.5%
Contains more PotassiumPotassium +37.8%
Contains more IronIron +542.9%
Contains more CopperCopper +1335.9%
Contains more ZincZinc +322.2%
Contains more PhosphorusPhosphorus +504.5%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +738.7%
Contains more SeleniumSelenium +∞%

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
5
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin B2Vitamin B2 +496.7%
Contains more Vitamin B3Vitamin B3 +420.7%
Contains more Vitamin B6Vitamin B6 +16.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +139.9%
Contains more FolateFolate +137.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Cauliflower DV% diff.
Copper 0.56mg 0.039mg 58%
Vitamin C 0mg 48.2mg 54%
Manganese 1.3mg 0.155mg 50%
Protein 20.29g 1.92g 37%
Phosphorus 266mg 44mg 32%
Iron 2.7mg 0.42mg 29%
Polyunsaturated fat 4.3g 0.031g 28%
Vitamin B2 0.358mg 0.06mg 23%
Magnesium 81mg 15mg 16%
Fats 10.8g 0.28g 16%
Vitamin K 15.5µg 13%
Vitamin B3 2.64mg 0.507mg 13%
Saturated fat 2.539g 0.13g 11%
Calcium 111mg 22mg 9%
Choline 44.3mg 8%
Folate 24µg 57µg 8%
Monounsaturated fat 3.205g 0.034g 8%
Vitamin B5 0.278mg 0.667mg 8%
Calories 192kcal 25kcal 8%
Zinc 1.14mg 0.27mg 8%
Fiber 2g 8%
Vitamin B12 0.08µg 0µg 3%
Potassium 412mg 299mg 3%
Vitamin B1 0.078mg 0.05mg 2%
Vitamin B6 0.215mg 0.184mg 2%
Fructose 0.97g 1%
Vitamin E 0.08mg 1%
Sodium 9mg 30mg 1%
Carbs 7.64g 4.97g 1%
Selenium 0µg 0.6µg 1%
Net carbs 7.64g 2.97g N/A
Sugar 1.91g N/A
Tryptophan 0.194mg 0.02mg 0%
Threonine 0.796mg 0.076mg 0%
Isoleucine 0.88mg 0.071mg 0%
Leucine 1.43mg 0.106mg 0%
Lysine 0.908mg 0.217mg 0%
Methionine 0.175mg 0.02mg 0%
Phenylalanine 0.893mg 0.065mg 0%
Valine 0.92mg 0.125mg 0%
Histidine 0.466mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +956.8%
Contains more FatsFats +3757.1%
Contains more CarbsCarbs +53.7%
Contains more OtherOther +113.2%
Contains more WaterWater +54.4%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +9326.5%
Contains more Poly. FatPolyunsaturated fat +13771%
Contains less Sat. FatSaturated fat -94.9%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.