Tempeh vs. Fillet — In-Depth Nutrition Comparison
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How are tempeh and fillet different?
- Tempeh is richer in magnesium, while fillet is higher in vitamin B12, vitamin B6, vitamin B1, vitamin B3, vitamin B2, copper, phosphorus, and folate.
- Fillet covers your daily need for vitamin B12, 172% more than tempeh.
- Tempeh contains 4 times more magnesium than fillet. Tempeh contains 81mg of magnesium, while fillet contains 23mg.
- Tempeh is lower in sodium.
- Tempeh has a higher glycemic index (15) than fillet (0).
Tempeh and Vegetarian fillets types were used in this article.
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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 | +252.2% |
| Contains more CalciumCalcium | +16.8% |
| Contains more IronIron | +35% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +45.6% |
| Contains more CopperCopper | +65.2% |
| Contains more ZincZinc | +22.8% |
| Contains more PhosphorusPhosphorus | +69.2% |
| 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 B5Vitamin B5 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1310.3% |
| Contains more Vitamin B2Vitamin B2 | +151.4% |
| Contains more Vitamin B3Vitamin B3 | +354.5% |
| Contains more Vitamin B6Vitamin B6 | +597.7% |
| Contains more Vitamin B12Vitamin B12 | +5150% |
| Contains more FolateFolate | +325% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.08µg | 4.2µg | 172% |
| Vitamin B6 | 0.215mg | 1.5mg | 99% |
| Vitamin B1 | 0.078mg | 1.1mg | 85% |
| Vitamin B3 | 2.64mg | 12mg | 59% |
| Manganese | 1.3mg | 57% | |
| Vitamin B2 | 0.358mg | 0.9mg | 42% |
| Copper | 0.56mg | 0.925mg | 41% |
| Polyunsaturated fat | 4.3g | 9.332g | 34% |
| Phosphorus | 266mg | 450mg | 26% |
| Fiber | 6.1g | 24% | |
| Vitamin E | 3.45mg | 23% | |
| Sodium | 9mg | 490mg | 21% |
| Folate | 24µg | 102µg | 20% |
| Choline | 82mg | 15% | |
| Magnesium | 81mg | 23mg | 14% |
| Fats | 10.8g | 18g | 11% |
| Iron | 2.7mg | 2mg | 9% |
| Potassium | 412mg | 600mg | 6% |
| Vitamin B5 | 0.278mg | 6% | |
| Calories | 192kcal | 290kcal | 5% |
| Protein | 20.29g | 23g | 5% |
| Monounsaturated fat | 3.205g | 4.376g | 3% |
| Selenium | 0µg | 1µg | 2% |
| Zinc | 1.14mg | 1.4mg | 2% |
| Calcium | 111mg | 95mg | 2% |
| Saturated fat | 2.539g | 2.849g | 1% |
| Carbs | 7.64g | 9g | 0% |
| Net carbs | 7.64g | 2.9g | N/A |
| Sugar | 0.8g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +32.6% |
| Contains more ProteinProtein | +13.4% |
| Contains more FatsFats | +66.7% |
| Contains more CarbsCarbs | +17.8% |
| Contains more OtherOther | +208.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -10.9% |
| Contains more Mono. FatMonounsaturated fat | +36.5% |
| Contains more Poly. FatPolyunsaturated fat | +117% |