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Tempeh vs. Cream cheese — In-Depth Nutrition Comparison

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Differences between tempeh and cream cheese

  • Tempeh has more copper, manganese, iron, phosphorus, magnesium, and vitamin B3, while cream cheese has more vitamin A and selenium.
  • Cream cheese's daily need coverage for saturated fat is 88% higher.
  • Cream cheese contains 118 times less manganese than tempeh. Tempeh contains 1.3mg of manganese, while cream cheese contains 0.011mg.
  • The amount of saturated fat in tempeh is lower.
  • Cream cheese has a lower glycemic index. The glycemic index of cream cheese is 0, while the glycemic index of tempeh is 15.

The food types used in this comparison are Tempeh and Cheese, cream.

Infographic

Tempeh vs Cream cheese 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
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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +14.4%
Contains more PotassiumPotassium +212.1%
Contains more IronIron +2354.5%
Contains more CopperCopper +3011.1%
Contains more ZincZinc +128%
Contains more PhosphorusPhosphorus +148.6%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +11718.2%
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
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 0% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin B1Vitamin B1 +239.1%
Contains more Vitamin B2Vitamin B2 +55.7%
Contains more Vitamin B3Vitamin B3 +2801.1%
Contains more Vitamin B6Vitamin B6 +283.9%
Contains more FolateFolate +166.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +86%
Contains more Vitamin B12Vitamin B12 +175%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +229.9%
Contains more CarbsCarbs +38.4%
Contains more WaterWater +13.4%
Contains more OtherOther +27.6%
Contains more FatsFats +218.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -87.4%
Contains more Poly. FatPolyunsaturated fat +190%
Contains more Mono. FatMonounsaturated fat +177.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Cream cheese DV% diff.
Saturated fat 2.539g 20.213g 80%
Copper 0.56mg 0.018mg 60%
Manganese 1.3mg 0.011mg 56%
Fats 10.8g 34.44g 36%
Vitamin A 0µg 308µg 34%
Cholesterol 0mg 101mg 34%
Iron 2.7mg 0.11mg 32%
Protein 20.29g 6.15g 28%
Phosphorus 266mg 107mg 23%
Polyunsaturated fat 4.3g 1.483g 19%
Magnesium 81mg 9mg 17%
Vitamin B3 2.64mg 0.091mg 16%
Selenium 0µg 8.6µg 16%
Monounsaturated fat 3.205g 8.907g 14%
Sodium 9mg 314mg 13%
Vitamin B6 0.215mg 0.056mg 12%
Vitamin B2 0.358mg 0.23mg 10%
Calories 192kcal 350kcal 8%
Potassium 412mg 132mg 8%
Vitamin E 0.86mg 6%
Zinc 1.14mg 0.5mg 6%
Vitamin B12 0.08µg 0.22µg 6%
Vitamin B1 0.078mg 0.023mg 5%
Vitamin B5 0.278mg 0.517mg 5%
Choline 27.2mg 5%
Folate 24µg 9µg 4%
Vitamin K 2.1µg 2%
Calcium 111mg 97mg 1%
Carbs 7.64g 5.52g 1%
Net carbs 7.64g 5.52g N/A
Sugar 3.76g N/A
Starch 0.35g 0%
Tryptophan 0.194mg 0.069mg 0%
Threonine 0.796mg 0.233mg 0%
Isoleucine 0.88mg 0.324mg 0%
Leucine 1.43mg 0.657mg 0%
Lysine 0.908mg 0.567mg 0%
Methionine 0.175mg 0.191mg 0%
Phenylalanine 0.893mg 0.291mg 0%
Valine 0.92mg 0.395mg 0%
Histidine 0.466mg 0.175mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Cream cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
Tempeh
21%
Cream cheese
Minerals Daily Need Coverage Score
73%
Tempeh
21%
Cream cheese

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 101mg)
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 3.76g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 305mg)
Which food is lower in Saturated fat?
Tempeh
Tempeh is lower in Saturated fat (difference - 17.674g)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $3)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 15)
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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.