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Tempeh vs. Chocolate milk — In-Depth Nutrition Comparison

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What are the main differences between tempeh and chocolate milk?

  • Tempeh is richer in copper, manganese, iron, phosphorus, magnesium, vitamin B3, vitamin B2, and vitamin B6, yet chocolate milk is richer in vitamin B12 and vitamin D.
  • Tempeh's daily need coverage for copper is 55% higher.
  • Tempeh has 21 times more vitamin B3 than chocolate milk. Tempeh has 2.64mg of vitamin B3, while chocolate milk has 0.125mg.
  • Tempeh has a lower glycemic index than chocolate milk.

We used Tempeh and Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D types in this comparison.

Infographic

Tempeh vs Chocolate milk 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
8
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 9.3% 34% 15% 9% 22% 11% 43% 7.8% 10% 10%
Contains more MagnesiumMagnesium +523.1%
Contains more PotassiumPotassium +146.7%
Contains more IronIron +1025%
Contains more CopperCopper +761.5%
Contains more ZincZinc +178%
Contains more PhosphorusPhosphorus +163.4%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +1588.3%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~112mg

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
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 3% 9% 1.4% 20% 9.3% 37% 2.3% 18% 9.2% 41% 0.75% 3.8% 9.3%
Contains more Vitamin B1Vitamin B1 +110.8%
Contains more Vitamin B2Vitamin B2 +121%
Contains more Vitamin B3Vitamin B3 +2012%
Contains more Vitamin B6Vitamin B6 +437.5%
Contains more FolateFolate +380%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +312.5%
~equal in Vitamin B5 ~0.295mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
3
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
3% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 g
Contains more ProteinProtein +540.1%
Contains more FatsFats +218.6%
Contains more OtherOther +102.5%
Contains more CarbsCarbs +35.3%
Contains more WaterWater +38%

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
65% 31% 4%
Saturated fat: Sat. Fat 2.104 g
Monounsaturated fat: Mono. Fat 0.99 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains more Mono. FatMonounsaturated fat +223.7%
Contains more Poly. FatPolyunsaturated fat +3367.7%
Contains less Sat. FatSaturated fat -17.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Chocolate milk DV% diff.
Copper 0.56mg 0.065mg 55%
Manganese 1.3mg 0.077mg 53%
Protein 20.29g 3.17g 34%
Iron 2.7mg 0.24mg 31%
Polyunsaturated fat 4.3g 0.124g 28%
Phosphorus 266mg 101mg 24%
Magnesium 81mg 13mg 16%
Vitamin B3 2.64mg 0.125mg 16%
Vitamin B2 0.358mg 0.162mg 15%
Vitamin B6 0.215mg 0.04mg 13%
Fats 10.8g 3.39g 11%
Vitamin B12 0.08µg 0.33µg 10%
Zinc 1.14mg 0.41mg 7%
Vitamin D 0µg 1.3µg 7%
Potassium 412mg 167mg 7%
Monounsaturated fat 3.205g 0.99g 6%
Vitamin D 0IU 51IU 6%
Folate 24µg 5µg 5%
Calories 192kcal 83kcal 5%
Cholesterol 0mg 12mg 4%
Choline 17mg 3%
Vitamin B1 0.078mg 0.037mg 3%
Selenium 0µg 1.9µg 3%
Vitamin A 0µg 27µg 3%
Fiber 0.8g 3%
Saturated fat 2.539g 2.104g 2%
Sodium 9mg 60mg 2%
Vitamin C 0mg 0.9mg 1%
Carbs 7.64g 10.34g 1%
Net carbs 7.64g 9.54g N/A
Calcium 111mg 112mg 0%
Sugar 9.54g N/A
Vitamin E 0.07mg 0%
Vitamin B5 0.278mg 0.295mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.194mg 0.041mg 0%
Threonine 0.796mg 0.135mg 0%
Isoleucine 0.88mg 0.164mg 0%
Leucine 1.43mg 0.3mg 0%
Lysine 0.908mg 0.265mg 0%
Methionine 0.175mg 0.083mg 0%
Phenylalanine 0.893mg 0.164mg 0%
Valine 0.92mg 0.208mg 0%
Histidine 0.466mg 0.096mg 0%
Caffeine 1mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Chocolate milk
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
13%
Chocolate milk
Minerals Daily Need Coverage Score
73%
Tempeh
17%
Chocolate milk

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 9.54g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 51mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 30)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.6)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated fat?
Chocolate milk
Chocolate milk is lower in Saturated fat (difference - 0.435g)
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. Chocolate milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/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.