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  6. Tempeh vs. French toast

Tempeh vs. French toast — In-Depth Nutrition Comparison

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Summary of differences between tempeh and french toast

  • Tempeh has more copper, manganese, phosphorus, magnesium, iron, and vitamin B6; however, french toast is higher in selenium and vitamin B1.
  • Tempeh covers your daily need for copper, 56% more than french toast.
  • Tempeh has 7 times more manganese than french toast. While tempeh has 1.3mg of manganese, french toast has only 0.188mg.
  • Tempeh has less sodium.
  • The glycemic index of french toast is higher.

These are the specific foods used in this comparison Tempeh and French toast, prepared from recipe, made with low fat (2%) milk.

Infographic

Tempeh vs French toast 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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more MagnesiumMagnesium +376.5%
Contains more PotassiumPotassium +207.5%
Contains more IronIron +61.7%
Contains more CopperCopper +865.5%
Contains more ZincZinc +70.1%
Contains more PhosphorusPhosphorus +127.4%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +591.5%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~100mg

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
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin B2Vitamin B2 +11.5%
Contains more Vitamin B3Vitamin B3 +62.2%
Contains more Vitamin B6Vitamin B6 +190.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +161.5%
Contains more Vitamin B5Vitamin B5 +97.5%
Contains more Vitamin B12Vitamin B12 +287.5%
Contains more FolateFolate +79.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tempeh French toast DV% diff.
Copper 0.56mg 0.058mg 56%
Manganese 1.3mg 0.188mg 48%
Cholesterol 0mg 116mg 39%
Selenium 0µg 20.1µg 37%
Protein 20.29g 7.7g 25%
Phosphorus 266mg 117mg 21%
Sodium 9mg 479mg 20%
Magnesium 81mg 17mg 15%
Vitamin A 0µg 124µg 14%
Iron 2.7mg 1.67mg 13%
Polyunsaturated fat 4.3g 2.594g 11%
Vitamin B6 0.215mg 0.074mg 11%
Vitamin B1 0.078mg 0.204mg 11%
Vitamin B12 0.08µg 0.31µg 10%
Potassium 412mg 134mg 8%
Vitamin B3 2.64mg 1.628mg 6%
Carbs 7.64g 25g 6%
Vitamin B5 0.278mg 0.549mg 5%
Folate 24µg 43µg 5%
Zinc 1.14mg 0.67mg 4%
Monounsaturated fat 3.205g 4.524g 3%
Vitamin B2 0.358mg 0.321mg 3%
Calories 192kcal 229kcal 2%
Calcium 111mg 100mg 1%
Saturated fat 2.539g 2.723g 1%
Fats 10.8g 10.8g 0%
Vitamin C 0mg 0.3mg 0%
Net carbs 7.64g 25g N/A
Tryptophan 0.194mg 0.094mg 0%
Threonine 0.796mg 0.305mg 0%
Isoleucine 0.88mg 0.375mg 0%
Leucine 1.43mg 0.621mg 0%
Lysine 0.908mg 0.413mg 0%
Methionine 0.175mg 0.188mg 0%
Phenylalanine 0.893mg 0.389mg 0%
Valine 0.92mg 0.419mg 0%
Histidine 0.466mg 0.179mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
2
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more ProteinProtein +163.5%
Contains more CarbsCarbs +227.2%
Contains more OtherOther +11.1%
~equal in Fats ~10.8g
~equal in Water ~54.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
2
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains more Poly. FatPolyunsaturated fat +65.8%
Contains more Mono. FatMonounsaturated fat +41.2%
~equal in Saturated fat ~2.723g

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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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.