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  6. Tempeh vs. Egg white

Tempeh vs. Egg white — In-Depth Nutrition Comparison

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How are Tempeh and Egg white different?

  • Tempeh is richer in Copper, Manganese, Phosphorus, Iron, Magnesium, Vitamin B6, Vitamin B3, and Calcium, while Egg white is higher in Selenium.
  • Tempeh covers your daily need of Copper 60% more than Egg white.

Tempeh and Egg, white, raw, fresh types were used in this article.

Infographic

Tempeh vs Egg white 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
9
:
1
Egg white
Egg white
Contains more Calcium +1485.7%
Contains more Iron +3275%
Contains more Magnesium +636.4%
Contains more Phosphorus +1673.3%
Contains more Potassium +152.8%
Contains less Sodium -94.6%
Contains more Zinc +3700%
Contains more Copper +2334.8%
Contains more Manganese +11718.2%
Contains more Selenium +∞%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +1485.7%
Contains more Iron +3275%
Contains more Magnesium +636.4%
Contains more Phosphorus +1673.3%
Contains more Potassium +152.8%
Contains less Sodium -94.6%
Contains more Zinc +3700%
Contains more Copper +2334.8%
Contains more Manganese +11718.2%
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
5
:
4
Egg white
Egg white
Contains more Vitamin B1 +1850%
Contains more Vitamin B3 +2414.3%
Contains more Vitamin B5 +46.3%
Contains more Vitamin B6 +4200%
Contains more Folate +500%
Contains more Vitamin B2 +22.6%
Contains more Vitamin B12 +12.5%
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%
Egg white
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% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin B1 +1850%
Contains more Vitamin B3 +2414.3%
Contains more Vitamin B5 +46.3%
Contains more Vitamin B6 +4200%
Contains more Folate +500%
Contains more Vitamin B2 +22.6%
Contains more Vitamin B12 +12.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
4
:
1
Egg white
Egg white
Contains more Protein +86.1%
Contains more Fats +6252.9%
Contains more Carbs +946.6%
Contains more Other +157.1%
Contains more Water +46.8%
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
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Protein +86.1%
Contains more Fats +6252.9%
Contains more Carbs +946.6%
Contains more Other +157.1%
Contains more Water +46.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Egg white Opinion
Net carbs 7.64g 0.73g Tempeh
Protein 20.29g 10.9g Tempeh
Fats 10.8g 0.17g Tempeh
Carbs 7.64g 0.73g Tempeh
Calories 192kcal 52kcal Tempeh
Fructose 0.07g Egg white
Sugar 0.71g Tempeh
Calcium 111mg 7mg Tempeh
Iron 2.7mg 0.08mg Tempeh
Magnesium 81mg 11mg Tempeh
Phosphorus 266mg 15mg Tempeh
Potassium 412mg 163mg Tempeh
Sodium 9mg 166mg Tempeh
Zinc 1.14mg 0.03mg Tempeh
Copper 0.56mg 0.023mg Tempeh
Manganese 1.3mg 0.011mg Tempeh
Selenium 0µg 20µg Egg white
Vitamin B1 0.078mg 0.004mg Tempeh
Vitamin B2 0.358mg 0.439mg Egg white
Vitamin B3 2.64mg 0.105mg Tempeh
Vitamin B5 0.278mg 0.19mg Tempeh
Vitamin B6 0.215mg 0.005mg Tempeh
Folate 24µg 4µg Tempeh
Vitamin B12 0.08µg 0.09µg Egg white
Tryptophan 0.194mg 0.125mg Tempeh
Threonine 0.796mg 0.449mg Tempeh
Isoleucine 0.88mg 0.661mg Tempeh
Leucine 1.43mg 1.016mg Tempeh
Lysine 0.908mg 0.806mg Tempeh
Methionine 0.175mg 0.399mg Egg white
Phenylalanine 0.893mg 0.686mg Tempeh
Valine 0.92mg 0.809mg Tempeh
Histidine 0.466mg 0.29mg Tempeh
Saturated Fat 2.539g 0g Egg white
Monounsaturated Fat 3.205g 0g Tempeh
Polyunsaturated fat 4.3g 0g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Egg white
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
11%
Egg white
Minerals Daily Need Coverage Score
73%
Tempeh
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 157mg)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 2.539g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.