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Tempeh vs Falafel - In-Depth Nutrition Comparison

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Important differences between Tempeh and Falafel

  • Tempeh has more Copper, Manganese, Vitamin B2, Phosphorus, Vitamin B3, Vitamin B6 and Calcium, however Falafel has more Folate and Iron.
  • Tempeh's daily need coverage for Copper is 34% more.
  • Tempeh has 3 times more Vitamin B3 than Falafel. Tempeh has 2.64mg of Vitamin B3, while Falafel has 1.044mg.
  • Tempeh is lower in Sodium.

The food varieties used in the comparison are Tempeh and Falafel, home-prepared.

Infographic

Tempeh vs Falafel 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tempeh
4
:
Contains more Calcium +105.6%
Contains more Copper +117.1%
Contains more Phosphorus +38.5%
Contains less Sodium -96.9%
Contains more Iron +26.7%
Contains more Potassium +42%
Contains more Zinc +31.6%
Equal in Magnesium - 82
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 129% 17% 52% 59% 86% 41% 83% 39%
Contains more Calcium +105.6%
Contains more Copper +117.1%
Contains more Phosphorus +38.5%
Contains less Sodium -96.9%
Contains more Iron +26.7%
Contains more Potassium +42%
Contains more Zinc +31.6%
Equal in Magnesium - 82

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tempeh
4
:
Contains more Vitamin B2 +115.7%
Contains more Vitamin B3 +152.9%
Contains more Vitamin B6 +72%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +87.2%
Contains more Folate +287.5%
Equal in Vitamin B5 - 0.292
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 1% 0% 0% 37% 39% 20% 18% 29% 0% 0% 70%
Contains more Vitamin B2 +115.7%
Contains more Vitamin B3 +152.9%
Contains more Vitamin B6 +72%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +87.2%
Contains more Folate +287.5%
Equal in Vitamin B5 - 0.292

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Tempeh
18
Falafel
Mineral Summary Score
70
Tempeh
63
Falafel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
122%
Tempeh
80%
Falafel
Carbohydrates
8%
Tempeh
32%
Falafel
Fats
50%
Tempeh
82%
Falafel

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tempeh Falafel
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tempeh Falafel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 285mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 18)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $4)
Which food is lower in Saturated Fat?
Falafel
Falafel is lower in Saturated Fat (difference - 0.156g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tempeh Falafel Opinion
Calories 192 333 Falafel
Protein 20.29 13.31 Tempeh
Fats 10.8 17.8 Falafel
Vitamin C 0 1.6 Falafel
Carbs 7.64 31.84 Falafel
Cholesterol 0 0
Vitamin D 0 0
Iron 2.7 3.42 Falafel
Calcium 111 54 Tempeh
Potassium 412 585 Falafel
Magnesium 81 82 Falafel
Sugars
Fiber
Copper 0.56 0.258 Tempeh
Zinc 1.14 1.5 Falafel
Starch
Phosphorus 266 192 Tempeh
Sodium 9 294 Tempeh
Vitamin A 0 13 Falafel
Vitamin E
Vitamin D 0 0
Vitamin B1 0.078 0.146 Falafel
Vitamin B2 0.358 0.166 Tempeh
Vitamin B3 2.64 1.044 Tempeh
Vitamin B5 0.278 0.292 Falafel
Vitamin B6 0.215 0.125 Tempeh
Vitamin B12 0.08 0 Tempeh
Vitamin K
Folate 24 93 Falafel
Trans Fat 0 0
Saturated Fat 2.539 2.383 Falafel
Monounsaturated Fat 3.205 10.171 Falafel
Polyunsaturated fat 4.3 4.16 Tempeh
Tryptophan 0.194 0.134 Tempeh
Threonine 0.796 0.492 Tempeh
Isoleucine 0.88 0.567 Tempeh
Leucine 1.43 0.944 Tempeh
Lysine 0.908 0.856 Tempeh
Methionine 0.175 0.187 Falafel
Phenylalanine 0.893 0.707 Tempeh
Valine 0.92 0.562 Tempeh
Histidine 0.466 0.364 Tempeh
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.