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  6. Tempeh vs. Romano cheese

Tempeh vs. Romano cheese — In-Depth Nutrition Comparison

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Important differences between tempeh and romano cheese

  • Tempeh has more copper, manganese, and iron; however, romano cheese has more calcium, phosphorus, vitamin B12, and selenium.
  • Romano cheese's daily need coverage for calcium is 95% more.
  • Tempeh has 65 times more manganese than romano cheese. Tempeh has 1.3mg of manganese, while romano cheese has 0.02mg.
  • Tempeh is lower in saturated fat.
  • Romano cheese has a higher glycemic index than tempeh.

The food varieties used in the comparison are Tempeh and Cheese, romano.

Infographic

Tempeh vs Romano 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more MagnesiumMagnesium +97.6%
Contains more PotassiumPotassium +379.1%
Contains more IronIron +250.6%
Contains more CopperCopper +1766.7%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +6400%
Contains more CalciumCalcium +858.6%
Contains more ZincZinc +126.3%
Contains more PhosphorusPhosphorus +185.7%
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
4
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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin B1Vitamin B1 +110.8%
Contains more Vitamin B3Vitamin B3 +3328.6%
Contains more Vitamin B6Vitamin B6 +152.9%
Contains more FolateFolate +242.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +52.5%
Contains more Vitamin B12Vitamin B12 +1300%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.37mg

All nutrients comparison - raw data values

Nutrient Tempeh Romano cheese DV% diff.
Calcium 111mg 1064mg 95%
Phosphorus 266mg 760mg 71%
Saturated fat 2.539g 17.115g 66%
Sodium 9mg 1433mg 62%
Copper 0.56mg 0.03mg 59%
Manganese 1.3mg 0.02mg 56%
Vitamin B12 0.08µg 1.12µg 43%
Cholesterol 0mg 104mg 35%
Selenium 0µg 14.5µg 26%
Fats 10.8g 26.94g 25%
Polyunsaturated fat 4.3g 0.593g 25%
Iron 2.7mg 0.77mg 24%
Protein 20.29g 31.8g 23%
Vitamin B3 2.64mg 0.077mg 16%
Zinc 1.14mg 2.58mg 13%
Monounsaturated fat 3.205g 7.838g 12%
Vitamin A 0µg 96µg 11%
Calories 192kcal 387kcal 10%
Vitamin B6 0.215mg 0.085mg 10%
Magnesium 81mg 41mg 10%
Potassium 412mg 86mg 10%
Folate 24µg 7µg 4%
Choline 15.4mg 3%
Vitamin B1 0.078mg 0.037mg 3%
Vitamin B5 0.278mg 0.424mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Vitamin B2 0.358mg 0.37mg 1%
Carbs 7.64g 3.63g 1%
Net carbs 7.64g 3.63g N/A
Sugar 0.73g N/A
Tryptophan 0.194mg 0.429mg 0%
Threonine 0.796mg 1.171mg 0%
Isoleucine 0.88mg 1.685mg 0%
Leucine 1.43mg 3.071mg 0%
Lysine 0.908mg 2.941mg 0%
Methionine 0.175mg 0.852mg 0%
Phenylalanine 0.893mg 1.71mg 0%
Valine 0.92mg 2.183mg 0%
Histidine 0.466mg 1.231mg 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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +110.5%
Contains more WaterWater +93%
Contains more ProteinProtein +56.7%
Contains more FatsFats +149.4%
Contains more OtherOther +314.8%

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% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -85.2%
Contains more Poly. FatPolyunsaturated fat +625.1%
Contains more Mono. FatMonounsaturated fat +144.6%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.