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.
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
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Calcium
+44.2%
Contains
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Magnesium
+102.5%
Contains
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Phosphorus
+43.8%
Contains
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Potassium
+142.4%
Contains
less
Sodium
-98%
Contains
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Zinc
+18.8%
Contains
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Copper
+229.4%
Contains
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Manganese
+27.6%
Contains
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Iron
+40%
Contains
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Selenium
+∞%
Contains
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Calcium
+44.2%
Contains
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Magnesium
+102.5%
Contains
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Phosphorus
+43.8%
Contains
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Potassium
+142.4%
Contains
less
Sodium
-98%
Contains
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Zinc
+18.8%
Contains
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Copper
+229.4%
Contains
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Manganese
+27.6%
Contains
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Iron
+40%
Contains
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Selenium
+∞%
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
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Vitamin B2
+12.9%
Contains
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Vitamin B6
+37.8%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+239.7%
Contains
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Vitamin B3
+68.1%
Contains
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Vitamin B5
+51.1%
Contains
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Folate
+279.2%
Contains
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Vitamin B2
+12.9%
Contains
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Vitamin B6
+37.8%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+239.7%
Contains
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Vitamin B3
+68.1%
Contains
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Vitamin B5
+51.1%
Contains
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Folate
+279.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+203.3%
Contains
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Water
+1659.6%
Contains
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Carbs
+916.5%
Equal in Fats - 10.6
Equal in Other - 1.66
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
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Protein
+203.3%
Contains
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Water
+1659.6%
Contains
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Carbs
+916.5%
Equal in Fats - 10.6
Equal in Other - 1.66
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+27.7%
Contains
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Saturated Fat
-35.7%
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Polyunsaturated fat
+25.3%
Saturated Fat:
2.539 g
Monounsaturated Fat:
3.205 g
Polyunsaturated fat:
4.3 g
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Contains
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Monounsaturated Fat
+27.7%
Contains
less
Saturated Fat
-35.7%
Contains
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Polyunsaturated 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 | |
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Opinion |
| Net carbs | 7.64g | 74.26g |
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| Protein | 20.29g | 6.69g |
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| Fats | 10.8g | 10.6g |
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| Carbs | 7.64g | 77.66g |
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| Calories | 192kcal | 430kcal |
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| Starch | 46.56g |
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| Fructose | 0.99g |
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| Sugar | 24.85g |
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| Fiber | 3.4g |
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| Calcium | 111mg | 77mg |
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| Iron | 2.7mg | 3.78mg |
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| Magnesium | 81mg | 40mg |
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| Phosphorus | 266mg | 185mg |
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| Potassium | 412mg | 170mg |
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| Sodium | 9mg | 459mg |
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| Zinc | 1.14mg | 0.96mg |
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| Copper | 0.56mg | 0.17mg |
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| Manganese | 1.3mg | 1.019mg |
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| Selenium | 0µg | 6.3µg |
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| Vitamin A | 0IU | 2IU |
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| Vitamin E | 1.51mg |
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| Vitamin B1 | 0.078mg | 0.265mg |
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| Vitamin B2 | 0.358mg | 0.317mg |
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| Vitamin B3 | 2.64mg | 4.439mg |
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| Vitamin B5 | 0.278mg | 0.42mg |
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| Vitamin B6 | 0.215mg | 0.156mg |
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| Folate | 24µg | 91µg |
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| Vitamin B12 | 0.08µg | 0µg |
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| Vitamin K | 14.3µg |
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| Tryptophan | 0.194mg |
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| Threonine | 0.796mg |
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| Isoleucine | 0.88mg |
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| Leucine | 1.43mg |
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| Lysine | 0.908mg |
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| Methionine | 0.175mg |
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| Phenylalanine | 0.893mg |
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| Valine | 0.92mg |
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| Histidine | 0.466mg |
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| Trans Fat | 0g | 0.055g |
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| Saturated Fat | 2.539g | 1.633g |
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| Monounsaturated Fat | 3.205g | 2.509g |
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| Polyunsaturated fat | 4.3g | 5.388g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-3 - ALA | 0.599g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
20%
35%
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 ($)