Tempeh vs. Gratin — In-Depth Nutrition Comparison
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What are the differences between tempeh and gratin?
- Tempeh is higher in manganese, copper, iron, phosphorus, vitamin B2, magnesium, and vitamin B3, yet gratin is higher in vitamin C.
- Tempeh's daily need coverage for manganese is 50% more.
- Tempeh has 4 times more iron than gratin. While tempeh has 2.7mg of iron, gratin has only 0.64mg.
- The amount of saturated fat in tempeh is lower.
We used Tempeh and Potatoes, au gratin, home-prepared from recipe using butter types in this article.
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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 | +305% |
| Contains more IronIron | +321.9% |
| Contains more CopperCopper | +250% |
| Contains more ZincZinc | +65.2% |
| Contains more PhosphorusPhosphorus | +135.4% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +707.5% |
| 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 B1Vitamin B1 | +21.9% |
| Contains more Vitamin B2Vitamin B2 | +208.6% |
| Contains more Vitamin B3Vitamin B3 | +165.9% |
| Contains more Vitamin B6Vitamin B6 | +23.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +118.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +39.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +301% |
| Contains more FatsFats | +42.3% |
| Contains more CarbsCarbs | +47.5% |
| Contains more WaterWater | +24.1% |
| Contains more OtherOther | +28.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -46.4% |
| Contains more Mono. FatMonounsaturated fat | +49.1% |
| Contains more Poly. FatPolyunsaturated fat | +1458% |
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 1.3mg | 0.161mg | 50% |
| Copper | 0.56mg | 0.16mg | 44% |
| Protein | 20.29g | 5.06g | 30% |
| Polyunsaturated fat | 4.3g | 0.276g | 27% |
| Iron | 2.7mg | 0.64mg | 26% |
| Phosphorus | 266mg | 113mg | 22% |
| Vitamin B2 | 0.358mg | 0.116mg | 19% |
| Sodium | 9mg | 433mg | 18% |
| Magnesium | 81mg | 20mg | 15% |
| Vitamin C | 0mg | 9.9mg | 11% |
| Vitamin B3 | 2.64mg | 0.993mg | 10% |
| Saturated fat | 2.539g | 4.733g | 10% |
| Cholesterol | 0mg | 23mg | 8% |
| Fiber | 1.8g | 7% | |
| Vitamin A | 0µg | 64µg | 7% |
| Fats | 10.8g | 7.59g | 5% |
| Selenium | 0µg | 2.7µg | 5% |
| Zinc | 1.14mg | 0.69mg | 4% |
| Calories | 192kcal | 132kcal | 3% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Folate | 24µg | 11µg | 3% |
| Monounsaturated fat | 3.205g | 2.149g | 3% |
| Vitamin B6 | 0.215mg | 0.174mg | 3% |
| Vitamin B5 | 0.278mg | 0.387mg | 2% |
| Vitamin B1 | 0.078mg | 0.064mg | 1% |
| Calcium | 111mg | 119mg | 1% |
| Carbs | 7.64g | 11.27g | 1% |
| Net carbs | 7.64g | 9.47g | N/A |
| Potassium | 412mg | 396mg | 0% |
| Tryptophan | 0.194mg | 0.07mg | 0% |
| Threonine | 0.796mg | 0.192mg | 0% |
| Isoleucine | 0.88mg | 0.284mg | 0% |
| Leucine | 1.43mg | 0.443mg | 0% |
| Lysine | 0.908mg | 0.381mg | 0% |
| Methionine | 0.175mg | 0.117mg | 0% |
| Phenylalanine | 0.893mg | 0.254mg | 0% |
| Valine | 0.92mg | 0.325mg | 0% |
| Histidine | 0.466mg | 0.151mg | 0% |
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%
14%
Minerals Daily Need Coverage Score
73%
32%
Comparison summary
Which food is lower in Cholesterol?
Tempeh is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Tempeh contains less Sodium (difference - 424mg)
Which food is lower in Saturated fat?
Tempeh is lower in Saturated fat (difference - 2.194g)
Which food is richer in minerals?
Tempeh is relatively richer in minerals
Which food is lower in glycemic index?
Gratin is lower in glycemic index (difference - 15)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.