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  6. Tempeh vs. Cream cracker

Tempeh vs. Cream cracker — In-Depth Nutrition Comparison

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A recap on differences between tempeh and cream cracker

  • Tempeh has more copper, phosphorus, and manganese; however, cream cracker is higher in iron, folate, vitamin B1, selenium, vitamin B12, and vitamin B3.
  • Cream cracker covers your daily iron needs 59% more than tempeh.
  • Cream cracker contains 5 times less copper than tempeh. Tempeh contains 0.56mg of copper, while cream cracker contains 0.111mg.
  • Tempeh has less sodium.
  • The glycemic index of cream cracker is higher.

Food varieties used in this article are Tempeh and Crackers, cream, GAMESA SABROSAS.

Infographic

Tempeh vs Cream cracker 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
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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +326.9%
Contains more PotassiumPotassium +219.4%
Contains more CopperCopper +404.5%
Contains more ZincZinc +72.7%
Contains more PhosphorusPhosphorus +171.4%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +67.1%
Contains more IronIron +173.3%
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.
Tempeh
Tempeh
2
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% 0% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin B2Vitamin B2 +49.2%
Contains more Vitamin B6Vitamin B6 +230.8%
Contains more Vitamin B1Vitamin B1 +282.1%
Contains more Vitamin B3Vitamin B3 +92.4%
Contains more Vitamin B5Vitamin B5 +66.2%
Contains more Vitamin B12Vitamin B12 +475%
Contains more FolateFolate +520.8%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tempeh Cream cracker DV% diff.
Iron 2.7mg 7.38mg 59%
Sodium 9mg 1148mg 50%
Copper 0.56mg 0.111mg 50%
Folate 24µg 149µg 31%
Protein 20.29g 7.01g 27%
Phosphorus 266mg 98mg 24%
Manganese 1.3mg 0.778mg 23%
Starch 51.87g 21%
Monounsaturated fat 3.205g 10.625g 19%
Carbs 7.64g 64.55g 19%
Vitamin B1 0.078mg 0.298mg 18%
Selenium 0µg 9.5µg 17%
Vitamin B12 0.08µg 0.46µg 16%
Calories 192kcal 484kcal 15%
Vitamin K 17.9µg 15%
Vitamin B3 2.64mg 5.08mg 15%
Fats 10.8g 20.37g 15%
Saturated fat 2.539g 5.362g 13%
Magnesium 81mg 25mg 13%
Vitamin B6 0.215mg 0.065mg 12%
Polyunsaturated fat 4.3g 2.45g 12%
Vitamin E 1.59mg 11%
Fiber 2.4g 10%
Calcium 111mg 26mg 9%
Vitamin B2 0.358mg 0.24mg 9%
Potassium 412mg 129mg 8%
Vitamin B5 0.278mg 0.462mg 4%
Zinc 1.14mg 0.66mg 4%
Fructose 0.95g 1%
Net carbs 7.64g 62.15g N/A
Sugar 9.37g N/A
Trans fat 0g 3.969g N/A
Tryptophan 0.194mg 0%
Threonine 0.796mg 0%
Isoleucine 0.88mg 0%
Leucine 1.43mg 0%
Lysine 0.908mg 0%
Methionine 0.175mg 0%
Phenylalanine 0.893mg 0%
Valine 0.92mg 0%
Histidine 0.466mg 0%
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

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
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more ProteinProtein +189.4%
Contains more WaterWater +1240.4%
Contains more FatsFats +88.6%
Contains more CarbsCarbs +744.9%
Contains more OtherOther +123.5%

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
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -52.6%
Contains more Poly. FatPolyunsaturated fat +75.5%
Contains more Mono. FatMonounsaturated fat +231.5%

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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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.