Tempeh vs. Filo — In-Depth Nutrition Comparison
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Important differences between tempeh and filo
- Tempeh has more copper, manganese, phosphorus, magnesium, vitamin B6, and calcium; however, filo has more selenium, vitamin B1, and folate.
- Tempeh's daily need coverage for copper is 51% more.
- Tempeh has 10 times more calcium than filo. Tempeh has 111mg of calcium, while filo has 11mg.
- Tempeh is lower in sodium.
- Filo has a higher glycemic index than tempeh.
The food varieties used in the comparison are Tempeh and Phyllo dough.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +440% |
| Contains more CalciumCalcium | +909.1% |
| Contains more PotassiumPotassium | +456.8% |
| Contains more CopperCopper | +454.5% |
| Contains more ZincZinc | +132.7% |
| Contains more PhosphorusPhosphorus | +254.7% |
| Contains less SodiumSodium | -98.1% |
| Contains more ManganeseManganese | +173.1% |
| Contains more IronIron | +18.9% |
| 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 B6Vitamin B6 | +616.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +593.6% |
| Contains more Vitamin B3Vitamin B3 | +54.3% |
| Contains more FolateFolate | +266.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.56mg | 0.101mg | 51% |
| Selenium | 0µg | 23.3µg | 42% |
| Vitamin B1 | 0.078mg | 0.541mg | 39% |
| Manganese | 1.3mg | 0.476mg | 36% |
| Phosphorus | 266mg | 75mg | 27% |
| Protein | 20.29g | 7.1g | 26% |
| Polyunsaturated fat | 4.3g | 0.923g | 23% |
| Sodium | 9mg | 483mg | 21% |
| Magnesium | 81mg | 15mg | 16% |
| Folate | 24µg | 88µg | 16% |
| Carbs | 7.64g | 52.6g | 15% |
| Vitamin B6 | 0.215mg | 0.03mg | 14% |
| Potassium | 412mg | 74mg | 10% |
| Calcium | 111mg | 11mg | 10% |
| Vitamin B3 | 2.64mg | 4.073mg | 9% |
| Fiber | 1.9g | 8% | |
| Fats | 10.8g | 6g | 7% |
| Iron | 2.7mg | 3.21mg | 6% |
| Zinc | 1.14mg | 0.49mg | 6% |
| Calories | 192kcal | 299kcal | 5% |
| Saturated fat | 2.539g | 1.47g | 5% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Vitamin K | 2.5µg | 2% | |
| Choline | 6.9mg | 1% | |
| Vitamin B2 | 0.358mg | 0.341mg | 1% |
| Vitamin E | 0.08mg | 1% | |
| Net carbs | 7.64g | 50.7g | N/A |
| Sugar | 0.18g | N/A | |
| Vitamin B5 | 0.278mg | 0.302mg | 0% |
| Monounsaturated fat | 3.205g | 3.149g | 0% |
| Tryptophan | 0.194mg | 0.088mg | 0% |
| Threonine | 0.796mg | 0.194mg | 0% |
| Isoleucine | 0.88mg | 0.246mg | 0% |
| Leucine | 1.43mg | 0.49mg | 0% |
| Lysine | 0.908mg | 0.158mg | 0% |
| Methionine | 0.175mg | 0.126mg | 0% |
| Phenylalanine | 0.893mg | 0.359mg | 0% |
| Valine | 0.92mg | 0.286mg | 0% |
| Histidine | 0.466mg | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +185.8% |
| Contains more FatsFats | +80% |
| Contains more WaterWater | +83% |
| Contains more CarbsCarbs | +588.5% |
~equal in
Other
~1.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +365.9% |
| Contains less Sat. FatSaturated fat | -42.1% |
~equal in
Monounsaturated fat
~3.149g
