Tempeh vs. Graham cracker — In-Depth Nutrition Comparison
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What are the differences between tempeh and graham cracker?
- Tempeh is higher in copper, manganese, phosphorus, and magnesium, yet graham cracker is higher in folate, vitamin B1, iron, selenium, and vitamin B3.
- Tempeh's daily need coverage for copper is 43% more.
- Tempeh has 2 times more magnesium than graham cracker. While tempeh has 81mg of magnesium, graham cracker has only 40mg.
- The amount of sodium in tempeh is lower.
- The glycemic index of tempeh is lower.
We used Tempeh and Cookies, graham crackers, plain or honey (includes cinnamon) types in this article.
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 | +102.5% |
| Contains more CalciumCalcium | +44.2% |
| Contains more PotassiumPotassium | +142.4% |
| Contains more CopperCopper | +229.4% |
| Contains more ZincZinc | +18.8% |
| Contains more PhosphorusPhosphorus | +43.8% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +27.6% |
| Contains more IronIron | +40% |
| 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 B2Vitamin B2 | +12.9% |
| Contains more Vitamin B6Vitamin B6 | +37.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +239.7% |
| Contains more Vitamin B3Vitamin B3 | +68.1% |
| Contains more Vitamin B5Vitamin B5 | +51.1% |
| Contains more FolateFolate | +279.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.29 g
Fats:
10.8 g
Carbs:
7.64 g
Water:
59.65 g
Other:
1.62 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +203.3% |
| Contains more WaterWater | +1659.6% |
| Contains more CarbsCarbs | +916.5% |
~equal in
Fats
~10.6g
~equal in
Other
~1.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.539 g
Monounsaturated fat:
Mono. Fat
3.205 g
Polyunsaturated fat:
Poly. Fat
4.3 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains more Mono. FatMonounsaturated fat | +27.7% |
| Contains less Sat. FatSaturated fat | -35.7% |
| Contains more Poly. FatPolyunsaturated fat | +25.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.56mg | 0.17mg | 43% |
| Protein | 20.29g | 6.69g | 27% |
| Carbs | 7.64g | 77.66g | 23% |
| Sodium | 9mg | 459mg | 20% |
| Starch | 46.56g | 19% | |
| Folate | 24µg | 91µg | 17% |
| Vitamin B1 | 0.078mg | 0.265mg | 16% |
| Iron | 2.7mg | 3.78mg | 14% |
| Fiber | 3.4g | 14% | |
| Manganese | 1.3mg | 1.019mg | 12% |
| Phosphorus | 266mg | 185mg | 12% |
| Calories | 192kcal | 430kcal | 12% |
| Vitamin K | 14.3µg | 12% | |
| Vitamin B3 | 2.64mg | 4.439mg | 11% |
| Selenium | 0µg | 6.3µg | 11% |
| Magnesium | 81mg | 40mg | 10% |
| Vitamin E | 1.51mg | 10% | |
| Potassium | 412mg | 170mg | 7% |
| Polyunsaturated fat | 4.3g | 5.388g | 7% |
| Vitamin B6 | 0.215mg | 0.156mg | 5% |
| Saturated fat | 2.539g | 1.633g | 4% |
| Vitamin B2 | 0.358mg | 0.317mg | 3% |
| Vitamin B5 | 0.278mg | 0.42mg | 3% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Calcium | 111mg | 77mg | 3% |
| Monounsaturated fat | 3.205g | 2.509g | 2% |
| Zinc | 1.14mg | 0.96mg | 2% |
| Fructose | 0.99g | 1% | |
| Choline | 5.9mg | 1% | |
| Fats | 10.8g | 10.6g | 0% |
| Net carbs | 7.64g | 74.26g | N/A |
| Sugar | 24.85g | N/A | |
| Trans fat | 0g | 0.055g | 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% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
73%
60%
Comparison summary
Which food is lower in Sugar?
Tempeh is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Tempeh contains less Sodium (difference - 450mg)
Which food is lower in glycemic index?
Tempeh is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Tempeh is relatively richer in minerals
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 0.906g)
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)