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Tempeh vs. Brunost — In-Depth Nutrition Comparison

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A recap on differences between tempeh and brunost

  • Tempeh has more manganese, copper, and iron; however, brunost is higher in vitamin B12, vitamin B2, vitamin B5, potassium, and calcium.
  • Brunost covers your daily vitamin B12 needs 97% more than tempeh.
  • Brunost contains 33 times less manganese than tempeh. Tempeh contains 1.3mg of manganese, while brunost contains 0.04mg.
  • Tempeh has less saturated fat.
  • The glycemic index of brunost is higher.

Food varieties used in this article are Tempeh and Cheese, gjetost.

Infographic

Tempeh vs Brunost 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
5
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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more MagnesiumMagnesium +15.7%
Contains more IronIron +419.2%
Contains more CopperCopper +600%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +3150%
Contains more CalciumCalcium +260.4%
Contains more PotassiumPotassium +242%
Contains more PhosphorusPhosphorus +66.9%
Contains more SeleniumSelenium +∞%
~equal in Zinc ~1.14mg

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
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% 111% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Contains more Vitamin B3Vitamin B3 +224.7%
Contains more FolateFolate +380%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +303.8%
Contains more Vitamin B2Vitamin B2 +286%
Contains more Vitamin B5Vitamin B5 +1105.4%
Contains more Vitamin B6Vitamin B6 +26%
Contains more Vitamin B12Vitamin B12 +2925%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more ProteinProtein +110.3%
Contains more WaterWater +343.8%
Contains more FatsFats +173.2%
Contains more CarbsCarbs +458.2%
Contains more OtherOther +193.2%

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
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated fat -86.7%
Contains more Poly. FatPolyunsaturated fat +358.4%
Contains more Mono. FatMonounsaturated fat +145.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Brunost DV% diff.
Vitamin B12 0.08µg 2.42µg 98%
Vitamin B2 0.358mg 1.382mg 79%
Saturated fat 2.539g 19.16g 76%
Vitamin B5 0.278mg 3.351mg 61%
Manganese 1.3mg 0.04mg 55%
Copper 0.56mg 0.08mg 53%
Vitamin A 0µg 334µg 37%
Cholesterol 0mg 94mg 31%
Fats 10.8g 29.51g 29%
Calcium 111mg 400mg 29%
Potassium 412mg 1409mg 29%
Iron 2.7mg 0.52mg 27%
Sodium 9mg 600mg 26%
Selenium 0µg 14.5µg 26%
Phosphorus 266mg 444mg 25%
Polyunsaturated fat 4.3g 0.938g 22%
Protein 20.29g 9.65g 21%
Vitamin B1 0.078mg 0.315mg 20%
Calories 192kcal 466kcal 14%
Monounsaturated fat 3.205g 7.879g 12%
Carbs 7.64g 42.65g 12%
Vitamin B3 2.64mg 0.813mg 11%
Folate 24µg 5µg 5%
Vitamin B6 0.215mg 0.271mg 4%
Magnesium 81mg 70mg 3%
Net carbs 7.64g 42.65g N/A
Zinc 1.14mg 1.14mg 0%
Tryptophan 0.194mg 0.135mg 0%
Threonine 0.796mg 0.393mg 0%
Isoleucine 0.88mg 0.519mg 0%
Leucine 1.43mg 0.992mg 0%
Lysine 0.908mg 0.814mg 0%
Methionine 0.175mg 0.318mg 0%
Phenylalanine 0.893mg 0.54mg 0%
Valine 0.92mg 0.765mg 0%
Histidine 0.466mg 0.293mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Brunost
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
84%
Brunost
Minerals Daily Need Coverage Score
73%
Tempeh
72%
Brunost

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 591mg)
Which food is lower in Saturated fat?
Tempeh
Tempeh is lower in Saturated fat (difference - 16.621g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 12)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.
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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.