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  6. Tempeh vs. Gouda cheese

Tempeh vs. Gouda cheese — In-Depth Nutrition Comparison

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What are the main differences between tempeh and gouda cheese?

  • Tempeh is richer in copper, manganese, and iron, yet gouda cheese is richer in vitamin B12, calcium, phosphorus, and selenium.
  • Gouda cheese's daily need coverage for saturated fat is 75% higher.
  • Tempeh has 118 times more manganese than gouda cheese. Tempeh has 1.3mg of manganese, while gouda cheese has 0.011mg.
  • Tempeh contains less saturated fat.
  • Gouda cheese has a lower glycemic index than tempeh.

We used Tempeh and Cheese, gouda types in this comparison.

Infographic

Tempeh vs Gouda cheese 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
6
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 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more MagnesiumMagnesium +179.3%
Contains more PotassiumPotassium +240.5%
Contains more IronIron +1025%
Contains more CopperCopper +1455.6%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +11718.2%
Contains more CalciumCalcium +530.6%
Contains more ZincZinc +242.1%
Contains more PhosphorusPhosphorus +105.3%
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.
Tempeh
Tempeh
4
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 0% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B3Vitamin B3 +4090.5%
Contains more Vitamin B6Vitamin B6 +168.8%
Contains more FolateFolate +14.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +22.3%
Contains more Vitamin B12Vitamin B12 +1825%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.334mg

All nutrients comparison - raw data values

Nutrient Tempeh Gouda cheese DV% diff.
Saturated fat 2.539g 17.614g 69%
Vitamin B12 0.08µg 1.54µg 61%
Calcium 111mg 700mg 59%
Copper 0.56mg 0.036mg 58%
Manganese 1.3mg 0.011mg 56%
Phosphorus 266mg 546mg 40%
Cholesterol 0mg 114mg 38%
Sodium 9mg 819mg 35%
Iron 2.7mg 0.24mg 31%
Selenium 0µg 14.5µg 26%
Fats 10.8g 27.44g 26%
Zinc 1.14mg 3.9mg 25%
Polyunsaturated fat 4.3g 0.657g 24%
Vitamin A 0µg 165µg 18%
Vitamin B3 2.64mg 0.063mg 16%
Magnesium 81mg 29mg 12%
Monounsaturated fat 3.205g 7.747g 11%
Vitamin B6 0.215mg 0.08mg 10%
Protein 20.29g 24.94g 9%
Potassium 412mg 121mg 9%
Calories 192kcal 356kcal 8%
Vitamin B1 0.078mg 0.03mg 4%
Vitamin D 0µg 0.5µg 3%
Choline 15.4mg 3%
Vitamin D 0IU 20IU 3%
Vitamin B2 0.358mg 0.334mg 2%
Carbs 7.64g 2.22g 2%
Vitamin E 0.24mg 2%
Vitamin K 2.3µg 2%
Vitamin B5 0.278mg 0.34mg 1%
Folate 24µg 21µg 1%
Net carbs 7.64g 2.22g N/A
Sugar 2.22g N/A
Tryptophan 0.194mg 0.352mg 0%
Threonine 0.796mg 0.93mg 0%
Isoleucine 0.88mg 1.306mg 0%
Leucine 1.43mg 2.564mg 0%
Lysine 0.908mg 2.654mg 0%
Methionine 0.175mg 0.719mg 0%
Phenylalanine 0.893mg 1.431mg 0%
Valine 0.92mg 1.806mg 0%
Histidine 0.466mg 1.032mg 0%

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
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more CarbsCarbs +244.1%
Contains more WaterWater +43.9%
Contains more ProteinProtein +22.9%
Contains more FatsFats +154.1%
Contains more OtherOther +143.2%

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -85.6%
Contains more Poly. FatPolyunsaturated fat +554.5%
Contains more Mono. FatMonounsaturated fat +141.7%

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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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.