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  6. Tempeh vs. Blue cheese

Tempeh vs. Blue cheese — In-Depth Nutrition Comparison

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How are tempeh and blue cheese different?

  • Tempeh is richer in copper, manganese, and iron, while blue cheese is higher in vitamin B12, calcium, vitamin B5, and selenium.
  • Blue cheese covers your daily need for saturated fat, 81% more than tempeh.
  • Tempeh contains 144 times more manganese than blue cheese. Tempeh contains 1.3mg of manganese, while blue cheese contains 0.009mg.
  • Tempeh is lower in saturated fat.

Tempeh and Cheese, blue types were used in this article.

Infographic

Tempeh vs Blue cheese 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.
Tempeh
Tempeh
6
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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Contains more MagnesiumMagnesium +252.2%
Contains more PotassiumPotassium +60.9%
Contains more IronIron +771%
Contains more CopperCopper +1300%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +14344.4%
Contains more CalciumCalcium +375.7%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +45.5%
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
3
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 0% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Contains more Vitamin B1Vitamin B1 +169%
Contains more Vitamin B3Vitamin B3 +159.8%
Contains more Vitamin B6Vitamin B6 +29.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +521.9%
Contains more Vitamin B12Vitamin B12 +1425%
Contains more FolateFolate +50%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.382mg

All nutrients comparison - raw data values

Nutrient Tempeh Blue cheese DV% diff.
Saturated fat 2.539g 18.669g 73%
Copper 0.56mg 0.04mg 58%
Manganese 1.3mg 0.009mg 56%
Sodium 9mg 1146mg 49%
Vitamin B12 0.08µg 1.22µg 48%
Calcium 111mg 528mg 42%
Iron 2.7mg 0.31mg 30%
Vitamin B5 0.278mg 1.729mg 29%
Fats 10.8g 28.74g 28%
Selenium 0µg 14.5µg 26%
Cholesterol 0mg 75mg 25%
Polyunsaturated fat 4.3g 0.8g 23%
Vitamin A 0µg 198µg 22%
Phosphorus 266mg 387mg 17%
Magnesium 81mg 23mg 14%
Zinc 1.14mg 2.66mg 14%
Monounsaturated fat 3.205g 7.778g 11%
Vitamin B3 2.64mg 1.016mg 10%
Calories 192kcal 353kcal 8%
Potassium 412mg 256mg 5%
Vitamin B6 0.215mg 0.166mg 4%
Vitamin B1 0.078mg 0.029mg 4%
Folate 24µg 36µg 3%
Vitamin D 0µg 0.5µg 3%
Choline 15.4mg 3%
Vitamin D 0IU 21IU 3%
Vitamin B2 0.358mg 0.382mg 2%
Carbs 7.64g 2.34g 2%
Vitamin E 0.25mg 2%
Protein 20.29g 21.4g 2%
Vitamin K 2.4µg 2%
Net carbs 7.64g 2.34g N/A
Sugar 0.5g N/A
Tryptophan 0.194mg 0.312mg 0%
Threonine 0.796mg 0.785mg 0%
Isoleucine 0.88mg 1.124mg 0%
Leucine 1.43mg 1.919mg 0%
Lysine 0.908mg 1.852mg 0%
Methionine 0.175mg 0.584mg 0%
Phenylalanine 0.893mg 1.087mg 0%
Valine 0.92mg 1.556mg 0%
Histidine 0.466mg 0.758mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
2
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more CarbsCarbs +226.5%
Contains more WaterWater +40.7%
Contains more FatsFats +166.1%
Contains more OtherOther +215.4%
~equal in Protein ~21.4g

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
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -86.4%
Contains more Poly. FatPolyunsaturated fat +437.5%
Contains more Mono. FatMonounsaturated fat +142.7%

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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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.