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  6. Tempeh vs. Mozzarella

Tempeh vs. Mozzarella — In-Depth Nutrition Comparison

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Differences between tempeh and mozzarella

  • Tempeh has more copper, iron, and vitamin B3, while mozzarella has more calcium, phosphorus, vitamin B12, selenium, and zinc.
  • Mozzarella's daily need coverage for calcium is 62% higher.
  • Mozzarella contains 22 times less vitamin B3 than tempeh. Tempeh contains 2.64mg of vitamin B3, while mozzarella contains 0.12mg.
  • The amount of saturated fat in tempeh is lower.
  • Tempeh has a lower glycemic index. The glycemic index of tempeh is 15, while the glycemic index of mozzarella is 27.

The food types used in this comparison are Tempeh and Cheese, mozzarella, low sodium.

Infographic

Tempeh vs Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more MagnesiumMagnesium +211.5%
Contains more PotassiumPotassium +333.7%
Contains more IronIron +980%
Contains more CopperCopper +1974.1%
Contains less SodiumSodium -43.8%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +558.6%
Contains more ZincZinc +174.6%
Contains more PhosphorusPhosphorus +97%
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 0% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B3Vitamin B3 +2100%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +168.8%
Contains more FolateFolate +166.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +1050%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.34mg

All nutrients comparison - raw data values

Nutrient Tempeh Mozzarella DV% diff.
Calcium 111mg 731mg 62%
Copper 0.56mg 0.027mg 59%
Manganese 1.3mg 57%
Saturated fat 2.539g 10.867g 38%
Phosphorus 266mg 524mg 37%
Vitamin B12 0.08µg 0.92µg 35%
Iron 2.7mg 0.25mg 31%
Selenium 0µg 15.7µg 29%
Polyunsaturated fat 4.3g 0.509g 25%
Cholesterol 0mg 54mg 18%
Zinc 1.14mg 3.13mg 18%
Vitamin B3 2.64mg 0.12mg 16%
Vitamin A 0µg 137µg 15%
Protein 20.29g 27.5g 14%
Magnesium 81mg 26mg 13%
Vitamin B6 0.215mg 0.08mg 10%
Fats 10.8g 17.1g 10%
Potassium 412mg 95mg 9%
Vitamin B5 0.278mg 6%
Vitamin B1 0.078mg 0.02mg 5%
Monounsaturated fat 3.205g 4.844g 4%
Folate 24µg 9µg 4%
Calories 192kcal 280kcal 4%
Choline 18.4mg 3%
Vitamin D 0IU 13IU 2%
Vitamin D 0µg 0.3µg 2%
Vitamin K 1.8µg 2%
Carbs 7.64g 3.1g 2%
Vitamin B2 0.358mg 0.34mg 1%
Vitamin E 0.15mg 1%
Net carbs 7.64g 3.1g N/A
Sugar 1.23g N/A
Sodium 9mg 16mg 0%
Tryptophan 0.194mg 0%
Threonine 0.796mg 0%
Isoleucine 0.88mg 0%
Leucine 1.43mg 0%
Lysine 0.908mg 0%
Methionine 0.175mg 0%
Phenylalanine 0.893mg 0%
Valine 0.92mg 0%
Histidine 0.466mg 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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more CarbsCarbs +146.5%
Contains more WaterWater +19.5%
Contains more ProteinProtein +35.5%
Contains more FatsFats +58.3%
Contains more OtherOther +48.1%

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% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -76.6%
Contains more Poly. FatPolyunsaturated fat +744.8%
Contains more Mono. FatMonounsaturated fat +51.1%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.