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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.

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
:
4
Romano cheese
Romano cheese
Contains more Iron +250.6%
Contains more Magnesium +97.6%
Contains more Potassium +379.1%
Contains less Sodium -99.4%
Contains more Copper +1766.7%
Contains more Manganese +6400%
Contains more Calcium +858.6%
Contains more Phosphorus +185.7%
Contains more Zinc +126.3%
Contains more Selenium +∞%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +250.6%
Contains more Magnesium +97.6%
Contains more Potassium +379.1%
Contains less Sodium -99.4%
Contains more Copper +1766.7%
Contains more Manganese +6400%
Contains more Calcium +858.6%
Contains more Phosphorus +185.7%
Contains more Zinc +126.3%
Contains more Selenium +∞%

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
:
7
Romano cheese
Romano cheese
Contains more Vitamin B1 +110.8%
Contains more Vitamin B3 +3328.6%
Contains more Vitamin B6 +152.9%
Contains more Folate +242.9%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +52.5%
Contains more Vitamin B12 +1300%
Equal in Vitamin B2 - 0.37
Tempeh
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin B1 +110.8%
Contains more Vitamin B3 +3328.6%
Contains more Vitamin B6 +152.9%
Contains more Folate +242.9%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +52.5%
Contains more Vitamin B12 +1300%
Equal in Vitamin B2 - 0.37

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
2
:
3
Romano cheese
Romano cheese
Contains more Carbs +110.5%
Contains more Water +93%
Contains more Protein +56.7%
Contains more Fats +149.4%
Contains more Other +314.8%
Tempeh
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Romano cheese
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 Carbs +110.5%
Contains more Water +93%
Contains more Protein +56.7%
Contains more Fats +149.4%
Contains more Other +314.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
2
:
1
Romano cheese
Romano cheese
Contains less Saturated Fat -85.2%
Contains more Polyunsaturated fat +625.1%
Contains more Monounsaturated Fat +144.6%
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -85.2%
Contains more Polyunsaturated fat +625.1%
Contains more Monounsaturated Fat +144.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Romano cheese Opinion
Net carbs 7.64g 3.63g Tempeh
Protein 20.29g 31.8g Romano cheese
Fats 10.8g 26.94g Romano cheese
Carbs 7.64g 3.63g Tempeh
Calories 192kcal 387kcal Romano cheese
Sugar 0.73g Tempeh
Calcium 111mg 1064mg Romano cheese
Iron 2.7mg 0.77mg Tempeh
Magnesium 81mg 41mg Tempeh
Phosphorus 266mg 760mg Romano cheese
Potassium 412mg 86mg Tempeh
Sodium 9mg 1433mg Tempeh
Zinc 1.14mg 2.58mg Romano cheese
Copper 0.56mg 0.03mg Tempeh
Manganese 1.3mg 0.02mg Tempeh
Selenium 0µg 14.5µg Romano cheese
Vitamin A 0IU 415IU Romano cheese
Vitamin A RAE 0µg 96µg Romano cheese
Vitamin E 0.23mg Romano cheese
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin B1 0.078mg 0.037mg Tempeh
Vitamin B2 0.358mg 0.37mg Romano cheese
Vitamin B3 2.64mg 0.077mg Tempeh
Vitamin B5 0.278mg 0.424mg Romano cheese
Vitamin B6 0.215mg 0.085mg Tempeh
Folate 24µg 7µg Tempeh
Vitamin B12 0.08µg 1.12µg Romano cheese
Vitamin K 2.2µg Romano cheese
Tryptophan 0.194mg 0.429mg Romano cheese
Threonine 0.796mg 1.171mg Romano cheese
Isoleucine 0.88mg 1.685mg Romano cheese
Leucine 1.43mg 3.071mg Romano cheese
Lysine 0.908mg 2.941mg Romano cheese
Methionine 0.175mg 0.852mg Romano cheese
Phenylalanine 0.893mg 1.71mg Romano cheese
Valine 0.92mg 2.183mg Romano cheese
Histidine 0.466mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Tempeh
Saturated Fat 2.539g 17.115g Tempeh
Monounsaturated Fat 3.205g 7.838g Romano cheese
Polyunsaturated fat 4.3g 0.593g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Tempeh
28%
Romano cheese
Minerals Daily Need Coverage Score
73%
Tempeh
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 1424mg)
Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Tempeh
Tempeh is lower in Saturated Fat (difference - 14.576g)
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 - $4.6)
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. 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.