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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
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
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh French toast
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh French toast
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Tempeh
25%
French toast
Minerals Daily Need Coverage Score
73%
Tempeh
40%
French toast

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 470mg)
Which food is lower in Saturated fat?
Tempeh
Tempeh is lower in Saturated fat (difference - 0.184g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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.