Tempeh vs. Crackers — In-Depth Nutrition Comparison
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Summary of differences between tempeh and crackers
- Tempeh has more copper, manganese, magnesium, and vitamin B6; however, crackers are higher in vitamin B1, folate, iron, and selenium.
- Tempeh covers your daily need for copper, 51% more than crackers.
- Tempeh has 5 times more magnesium than crackers. While tempeh has 81mg of magnesium, crackers have only 18mg.
- Tempeh has less saturated fat.
- The glycemic index of crackers is higher.
These are the specific foods used in this comparison Tempeh and Crackers, standard snack-type, regular.
Infographic
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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.
| Contains more MagnesiumMagnesium | +350% |
| Contains more PotassiumPotassium | +249.2% |
| Contains more CopperCopper | +438.5% |
| Contains more ZincZinc | +132.7% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +164.8% |
| Contains more IronIron | +49.3% |
| 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.
| Contains more Vitamin B6Vitamin B6 | +241.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +433.3% |
| Contains more Vitamin B2Vitamin B2 | +27.4% |
| Contains more Vitamin B3Vitamin B3 | +64.8% |
| Contains more Vitamin B5Vitamin B5 | +50% |
| Contains more FolateFolate | +283.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 4.3g | 13.137g | 59% |
| Vitamin K | 69.3µg | 58% | |
| Copper | 0.56mg | 0.104mg | 51% |
| Manganese | 1.3mg | 0.491mg | 35% |
| Sodium | 9mg | 726mg | 31% |
| Vitamin B1 | 0.078mg | 0.416mg | 28% |
| Protein | 20.29g | 6.64g | 27% |
| Fats | 10.8g | 26.43g | 24% |
| Vitamin E | 3.03mg | 20% | |
| Starch | 49.69g | 20% | |
| Carbs | 7.64g | 61.3g | 18% |
| Iron | 2.7mg | 4.03mg | 17% |
| Folate | 24µg | 92µg | 17% |
| Calories | 192kcal | 510kcal | 16% |
| Magnesium | 81mg | 18mg | 15% |
| Saturated fat | 2.539g | 5.562g | 14% |
| Selenium | 0µg | 6.7µg | 12% |
| Vitamin B6 | 0.215mg | 0.063mg | 12% |
| Vitamin B3 | 2.64mg | 4.352mg | 11% |
| Fiber | 2.3g | 9% | |
| Potassium | 412mg | 118mg | 9% |
| Vitamin B2 | 0.358mg | 0.456mg | 8% |
| Monounsaturated fat | 3.205g | 6.553g | 8% |
| Zinc | 1.14mg | 0.49mg | 6% |
| Phosphorus | 266mg | 248mg | 3% |
| Vitamin B5 | 0.278mg | 0.417mg | 3% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Choline | 9.6mg | 2% | |
| Calcium | 111mg | 120mg | 1% |
| Net carbs | 7.64g | 59g | N/A |
| Sugar | 8.18g | N/A | |
| Trans fat | 0g | 1.076g | N/A |
| Tryptophan | 0.194mg | 0.084mg | 0% |
| Threonine | 0.796mg | 0.193mg | 0% |
| Isoleucine | 0.88mg | 0.246mg | 0% |
| Leucine | 1.43mg | 0.471mg | 0% |
| Lysine | 0.908mg | 0.103mg | 0% |
| Methionine | 0.175mg | 0.112mg | 0% |
| Phenylalanine | 0.893mg | 0.331mg | 0% |
| Valine | 0.92mg | 0.294mg | 0% |
| Histidine | 0.466mg | 0.145mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +205.6% |
| Contains more WaterWater | +1799.7% |
| Contains more FatsFats | +144.7% |
| Contains more CarbsCarbs | +702.4% |
| Contains more OtherOther | +53.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -54.4% |
| Contains more Mono. FatMonounsaturated fat | +104.5% |
| Contains more Poly. FatPolyunsaturated fat | +205.5% |
