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Tempeh vs Hummus - In-Depth Nutrition Comparison

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Important differences between Tempeh and Hummus

  • Tempeh has more Manganese, Vitamin B2, Vitamin B3, Phosphorus, and Calcium, however Hummus has more Folate, Vitamin B1, and Zinc.
  • Tempeh's daily need coverage for Manganese is 23% more.
  • Tempeh has 6 times more Vitamin B2 than Hummus. Tempeh has 0.358mg of Vitamin B2, while Hummus has 0.064mg.
  • Hummus is lower in Saturated Fat.

The food varieties used in the comparison are Tempeh and Hummus, commercial.

Infographic

Tempeh vs Hummus 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tempeh
7
:
1
Hummus
Contains more Calcium +192.1%
Contains more Iron +10.7%
Contains more Magnesium +14.1%
Contains more Phosphorus +51.1%
Contains more Potassium +80.7%
Contains less Sodium -97.6%
Contains more Zinc +60.5%
Equal in Iron - 2.44
Equal in Copper - 0.527
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Contains more Calcium +192.1%
Contains more Iron +10.7%
Contains more Magnesium +14.1%
Contains more Phosphorus +51.1%
Contains more Potassium +80.7%
Contains less Sodium -97.6%
Contains more Zinc +60.5%
Equal in Iron - 2.44
Equal in Copper - 0.527

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tempeh
5
:
3
Hummus
Contains more Vitamin B2 +459.4%
Contains more Vitamin B3 +353.6%
Contains more Vitamin B5 +110.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +130.8%
Contains more Folate +245.8%
Equal in Vitamin B6 - 0.2
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Contains more Vitamin B2 +459.4%
Contains more Vitamin B3 +353.6%
Contains more Vitamin B5 +110.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +130.8%
Contains more Folate +245.8%
Equal in Vitamin B6 - 0.2

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tempeh Hummus
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tempeh Hummus Opinion
Net carbs 7.64g 8.29g Hummus
Protein 20.29g 7.9g Tempeh
Fats 10.8g 9.6g Tempeh
Carbs 7.64g 14.29g Hummus
Calories 192kcal 166kcal Tempeh
Starch g g
Fructose g g
Sugar g g
Fiber g 6g Hummus
Calcium 111mg 38mg Tempeh
Iron 2.7mg 2.44mg Tempeh
Magnesium 81mg 71mg Tempeh
Phosphorus 266mg 176mg Tempeh
Potassium 412mg 228mg Tempeh
Sodium 9mg 379mg Tempeh
Zinc 1.14mg 1.83mg Hummus
Copper 0.56mg 0.527mg Tempeh
Vitamin A 0IU 30IU Hummus
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.078mg 0.18mg Hummus
Vitamin B2 0.358mg 0.064mg Tempeh
Vitamin B3 2.64mg 0.582mg Tempeh
Vitamin B5 0.278mg 0.132mg Tempeh
Vitamin B6 0.215mg 0.2mg Tempeh
Folate 24µg 83µg Hummus
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg µg
Tryptophan 0.194mg mg Tempeh
Threonine 0.796mg mg Tempeh
Isoleucine 0.88mg mg Tempeh
Leucine 1.43mg mg Tempeh
Lysine 0.908mg mg Tempeh
Methionine 0.175mg mg Tempeh
Phenylalanine 0.893mg mg Tempeh
Valine 0.92mg mg Tempeh
Histidine 0.466mg mg Tempeh
Cholesterol 0mg 0mg
Trans Fat 0g g Hummus
Saturated Fat 2.539g 1.437g Hummus
Monounsaturated Fat 3.205g 4.039g Hummus
Polyunsaturated fat 4.3g 3.613g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Hummus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Tempeh
16
Hummus
Mineral Summary Score
70
Tempeh
66
Hummus

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
122%
Tempeh
47%
Hummus
Carbohydrates
8%
Tempeh
14%
Hummus
Fats
50%
Tempeh
44%
Hummus

Comparison summary

Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 370mg)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.5)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated Fat?
Hummus
Hummus is lower in Saturated Fat (difference - 1.102g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 9)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.