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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
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" 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 Phosphorus +38.5%
Contains less Sodium -96.9%
Contains more Copper +117.1%
Contains more Iron +26.7%
Contains more Potassium +42%
Contains more Zinc +31.6%
Equal in Magnesium - 82
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Contains more Calcium +105.6%
Contains more Phosphorus +38.5%
Contains less Sodium -96.9%
Contains more Copper +117.1%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +87.2%
Contains more Folate +287.5%
Equal in Vitamin B5 - 0.292
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Contains more Vitamin B2 +115.7%
Contains more Vitamin B3 +152.9%
Contains more Vitamin B6 +72%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +87.2%
Contains more Folate +287.5%
Equal in Vitamin B5 - 0.292

Comparison summary table

Pay attention to 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 Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tempeh Falafel Opinion
Net carbs 7.64g 31.84g Falafel
Protein 20.29g 13.31g Tempeh
Fats 10.8g 17.8g Falafel
Carbs 7.64g 31.84g Falafel
Calories 192kcal 333kcal Falafel
Starch g g
Fructose g g
Sugar g g
Fiber g g
Calcium 111mg 54mg Tempeh
Iron 2.7mg 3.42mg Falafel
Magnesium 81mg 82mg Falafel
Phosphorus 266mg 192mg Tempeh
Potassium 412mg 585mg Falafel
Sodium 9mg 294mg Tempeh
Zinc 1.14mg 1.5mg Falafel
Copper 0.56mg 0.258mg Tempeh
Vitamin A 0IU 13IU Falafel
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.6mg Falafel
Vitamin B1 0.078mg 0.146mg Falafel
Vitamin B2 0.358mg 0.166mg Tempeh
Vitamin B3 2.64mg 1.044mg Tempeh
Vitamin B5 0.278mg 0.292mg Falafel
Vitamin B6 0.215mg 0.125mg Tempeh
Folate 24µg 93µg Falafel
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg µg
Tryptophan 0.194mg 0.134mg Tempeh
Threonine 0.796mg 0.492mg Tempeh
Isoleucine 0.88mg 0.567mg Tempeh
Leucine 1.43mg 0.944mg Tempeh
Lysine 0.908mg 0.856mg Tempeh
Methionine 0.175mg 0.187mg Falafel
Phenylalanine 0.893mg 0.707mg Tempeh
Valine 0.92mg 0.562mg Tempeh
Histidine 0.466mg 0.364mg Tempeh
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.539g 2.383g Falafel
Monounsaturated Fat 3.205g 10.171g Falafel
Polyunsaturated fat 4.3g 4.16g Tempeh

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
122%
Tempeh
80%
Falafel
Carbohydrates
8%
Tempeh
32%
Falafel
Fats
50%
Tempeh
82%
Falafel

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.