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  6. Tempeh vs. Gratin

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.

Infographic

Tempeh vs Gratin 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
8
:
2
Gratin
Gratin
Contains more Iron +321.9%
Contains more Magnesium +305%
Contains more Phosphorus +135.4%
Contains less Sodium -97.9%
Contains more Zinc +65.2%
Contains more Copper +250%
Contains more Manganese +707.5%
Contains more Selenium +∞%
Equal in Calcium - 119
Equal in Potassium - 396
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Gratin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
Contains more Iron +321.9%
Contains more Magnesium +305%
Contains more Phosphorus +135.4%
Contains less Sodium -97.9%
Contains more Zinc +65.2%
Contains more Copper +250%
Contains more Manganese +707.5%
Contains more Selenium +∞%
Equal in Calcium - 119
Equal in Potassium - 396

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
6
:
3
Gratin
Gratin
Contains more Vitamin B1 +21.9%
Contains more Vitamin B2 +208.6%
Contains more Vitamin B3 +165.9%
Contains more Vitamin B6 +23.6%
Contains more Folate +118.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +39.2%
Tempeh
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Gratin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
Contains more Vitamin B1 +21.9%
Contains more Vitamin B2 +208.6%
Contains more Vitamin B3 +165.9%
Contains more Vitamin B6 +23.6%
Contains more Folate +118.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +39.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
2
:
3
Gratin
Gratin
Contains more Protein +301%
Contains more Fats +42.3%
Contains more Carbs +47.5%
Contains more Water +24.1%
Contains more Other +28.4%
Tempeh
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Gratin
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more Protein +301%
Contains more Fats +42.3%
Contains more Carbs +47.5%
Contains more Water +24.1%
Contains more Other +28.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
3
:
0
Gratin
Gratin
Contains less Saturated Fat -46.4%
Contains more Monounsaturated Fat +49.1%
Contains more Polyunsaturated fat +1458%
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Gratin
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 g
Contains less Saturated Fat -46.4%
Contains more Monounsaturated Fat +49.1%
Contains more Polyunsaturated 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.
Tempeh Gratin
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tempeh Gratin Opinion
Net carbs 7.64g 9.47g Gratin
Protein 20.29g 5.06g Tempeh
Fats 10.8g 7.59g Tempeh
Carbs 7.64g 11.27g Gratin
Calories 192kcal 132kcal Tempeh
Fiber 1.8g Gratin
Calcium 111mg 119mg Gratin
Iron 2.7mg 0.64mg Tempeh
Magnesium 81mg 20mg Tempeh
Phosphorus 266mg 113mg Tempeh
Potassium 412mg 396mg Tempeh
Sodium 9mg 433mg Tempeh
Zinc 1.14mg 0.69mg Tempeh
Copper 0.56mg 0.16mg Tempeh
Manganese 1.3mg 0.161mg Tempeh
Selenium 0µg 2.7µg Gratin
Vitamin A 0IU 264IU Gratin
Vitamin A RAE 0µg 64µg Gratin
Vitamin C 0mg 9.9mg Gratin
Vitamin B1 0.078mg 0.064mg Tempeh
Vitamin B2 0.358mg 0.116mg Tempeh
Vitamin B3 2.64mg 0.993mg Tempeh
Vitamin B5 0.278mg 0.387mg Gratin
Vitamin B6 0.215mg 0.174mg Tempeh
Folate 24µg 11µg Tempeh
Vitamin B12 0.08µg 0µg Tempeh
Tryptophan 0.194mg 0.07mg Tempeh
Threonine 0.796mg 0.192mg Tempeh
Isoleucine 0.88mg 0.284mg Tempeh
Leucine 1.43mg 0.443mg Tempeh
Lysine 0.908mg 0.381mg Tempeh
Methionine 0.175mg 0.117mg Tempeh
Phenylalanine 0.893mg 0.254mg Tempeh
Valine 0.92mg 0.325mg Tempeh
Histidine 0.466mg 0.151mg Tempeh
Cholesterol 0mg 23mg Tempeh
Saturated Fat 2.539g 4.733g Tempeh
Monounsaturated Fat 3.205g 2.149g Tempeh
Polyunsaturated fat 4.3g 0.276g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Gratin
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Tempeh
15%
Gratin
Minerals Daily Need Coverage Score
73%
Tempeh
32%
Gratin

Comparison summary

Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 424mg)
Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Tempeh
Tempeh is lower in Saturated Fat (difference - 2.194g)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 15)
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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.