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Tempeh vs. Cheeseburger — In-Depth Nutrition Comparison

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Summary of differences between tempeh and cheeseburgers

  • Tempeh has more copper, manganese, and phosphorus; however, cheeseburgers are higher in selenium, vitamin B1,2, vitamin B1, and vitamin B3.
  • Tempeh covers your daily need for copper, 50% more than cheeseburgers.
  • Tempeh has 4 times more manganese than cheeseburgers. While tempeh has 1.3mg of manganese, cheeseburgers have only 0.316mg.
  • Tempeh has less saturated fat.
  • The glycemic index of cheeseburgers is higher.

These are the specific foods used in this comparison Tempeh and Fast foods, cheeseburger; single, regular patty; plain.

Infographic

Tempeh vs Cheeseburger 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
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% 36% 17% 102% 37% 68% 69% 67% 41% 107%
Contains more MagnesiumMagnesium +211.5%
Contains more PotassiumPotassium +110.2%
Contains more CopperCopper +404.5%
Contains more PhosphorusPhosphorus +65.2%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +311.4%
Contains more ZincZinc +118.4%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~119mg
~equal in Iron ~2.71mg

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
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% 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% 17% 10% 1.5% 73% 84% 98% 33% 53% 95% 11% 53% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +275.6%
Contains more Vitamin B3Vitamin B3 +97.6%
Contains more Vitamin B5Vitamin B5 +96%
Contains more Vitamin B12Vitamin B12 +850%
Contains more FolateFolate +191.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.363mg
~equal in Vitamin B6 ~0.228mg

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
17% 15% 28% 39% 2%
Protein: 16.51 g
Fats: 14.72 g
Carbs: 28.03 g
Water: 38.63 g
Other: 2.11 g
Contains more ProteinProtein +22.9%
Contains more WaterWater +54.4%
Contains more FatsFats +36.3%
Contains more CarbsCarbs +266.9%
Contains more OtherOther +30.2%

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
48% 40% 12%
Saturated fat: Sat. Fat 6.473 g
Monounsaturated fat: Mono. Fat 5.413 g
Polyunsaturated fat: Poly. Fat 1.658 g
Contains less Sat. FatSaturated fat -60.8%
Contains more Poly. FatPolyunsaturated fat +159.3%
Contains more Mono. FatMonounsaturated fat +68.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Cheeseburger DV% diff.
Copper 0.56mg 0.111mg 50%
Manganese 1.3mg 0.316mg 43%
Selenium 0µg 19.6µg 36%
Vitamin B12 0.08µg 0.76µg 28%
Sodium 9mg 515mg 22%
Vitamin B1 0.078mg 0.293mg 18%
Polyunsaturated fat 4.3g 1.658g 18%
Saturated fat 2.539g 6.473g 18%
Vitamin B3 2.64mg 5.217mg 16%
Phosphorus 266mg 161mg 15%
Cholesterol 0mg 43mg 14%
Magnesium 81mg 26mg 13%
Zinc 1.14mg 2.49mg 12%
Folate 24µg 70µg 12%
Protein 20.29g 16.51g 8%
Starch 19.87g 8%
Fiber 2g 8%
Carbs 7.64g 28.03g 7%
Vitamin A 0µg 50µg 6%
Potassium 412mg 196mg 6%
Monounsaturated fat 3.205g 5.413g 6%
Fats 10.8g 14.72g 6%
Calories 192kcal 308kcal 6%
Choline 28.9mg 5%
Vitamin B5 0.278mg 0.545mg 5%
Vitamin K 4.2µg 4%
Vitamin E 0.52mg 3%
Fructose 1.94g 2%
Vitamin B6 0.215mg 0.228mg 1%
Vitamin D 0µg 0.1µg 1%
Calcium 111mg 119mg 1%
Net carbs 7.64g 26.03g N/A
Vitamin D 0IU 2IU 0%
Iron 2.7mg 2.71mg 0%
Sugar 4.88g N/A
Vitamin B2 0.358mg 0.363mg 0%
Trans fat 0g 0.57g N/A
Tryptophan 0.194mg 0.155mg 0%
Threonine 0.796mg 0.571mg 0%
Isoleucine 0.88mg 0.755mg 0%
Leucine 1.43mg 1.316mg 0%
Lysine 0.908mg 0.784mg 0%
Methionine 0.175mg 0.377mg 0%
Phenylalanine 0.893mg 0.755mg 0%
Valine 0.92mg 0.881mg 0%
Histidine 0.466mg 0.445mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.01g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.005g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 1.322g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Cheeseburger
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
42%
Cheeseburger
Minerals Daily Need Coverage Score
73%
Tempeh
56%
Cheeseburger

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 4.88g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 506mg)
Which food is lower in Saturated fat?
Tempeh
Tempeh is lower in Saturated fat (difference - 3.934g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Cheeseburger
Cheeseburger is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Cheeseburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170690/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.