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Tempeh vs Lentil - In-Depth Nutrition Comparison

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The main differences between Tempeh and Lentil

  • Tempeh has more Manganese, Copper, Vitamin B2, Phosphorus, Magnesium, Vitamin B3 and Calcium, however Lentil has more Folate and Iron.
  • Daily need coverage for Folate from Lentil is 39% higher.
  • Lentil has 48 times less Saturated Fat than Tempeh. Tempeh has 2.539g of Saturated Fat, while Lentil has 0.053g.

Food types used in this article are Tempeh and Lentils, mature seeds, cooked, boiled, without salt.

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Tempeh vs Lentil 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tempeh
5
:
3
Lentil
Contains more Calcium +484.2%
Contains more Potassium +11.7%
Contains more Magnesium +125%
Contains more Copper +123.1%
Contains more Phosphorus +47.8%
Contains more Iron +23.3%
Contains more Zinc +11.4%
Contains less Sodium -77.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Contains more Calcium +484.2%
Contains more Potassium +11.7%
Contains more Magnesium +125%
Contains more Copper +123.1%
Contains more Phosphorus +47.8%
Contains more Iron +23.3%
Contains more Zinc +11.4%
Contains less Sodium -77.8%

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
4
:
7
Lentil
Contains more Vitamin B2 +390.4%
Contains more Vitamin B3 +149.1%
Contains more Vitamin B6 +20.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B5 +129.5%
Contains more Folate +654.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
Contains more Vitamin B2 +390.4%
Contains more Vitamin B3 +149.1%
Contains more Vitamin B6 +20.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B5 +129.5%
Contains more Folate +654.2%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Tempeh
26
Lentil
Mineral Summary Score
70
Tempeh
48
Lentil

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 the food
Protein
122%
Tempeh
54%
Lentil
Carbohydrates
8%
Tempeh
20%
Lentil
Fats
50%
Tempeh
2%
Lentil

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Tempeh
Tempeh contains less Sugars (difference - 1.8g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 14)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.1)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 2.486g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tempeh Lentil Opinion
Calories 192 116 Tempeh
Protein 20.29 9.02 Tempeh
Fats 10.8 0.38 Tempeh
Vitamin C 0 1.5 Lentil
Carbs 7.64 20.13 Lentil
Cholesterol 0 0
Vitamin D 0 0
Iron 2.7 3.33 Lentil
Calcium 111 19 Tempeh
Potassium 412 369 Tempeh
Magnesium 81 36 Tempeh
Sugars 1.8 Tempeh
Fiber 7.9 Lentil
Copper 0.56 0.251 Tempeh
Zinc 1.14 1.27 Lentil
Starch
Phosphorus 266 180 Tempeh
Sodium 9 2 Lentil
Vitamin A 0 8 Lentil
Vitamin E 0.11 Lentil
Vitamin D 0 0
Vitamin B1 0.078 0.169 Lentil
Vitamin B2 0.358 0.073 Tempeh
Vitamin B3 2.64 1.06 Tempeh
Vitamin B5 0.278 0.638 Lentil
Vitamin B6 0.215 0.178 Tempeh
Vitamin B12 0.08 0 Tempeh
Vitamin K 1.7 Lentil
Folate 24 181 Lentil
Trans Fat 0 0
Saturated Fat 2.539 0.053 Lentil
Monounsaturated Fat 3.205 0.064 Tempeh
Polyunsaturated fat 4.3 0.175 Tempeh
Tryptophan 0.194 0.081 Tempeh
Threonine 0.796 0.323 Tempeh
Isoleucine 0.88 0.39 Tempeh
Leucine 1.43 0.654 Tempeh
Lysine 0.908 0.63 Tempeh
Methionine 0.175 0.077 Tempeh
Phenylalanine 0.893 0.445 Tempeh
Valine 0.92 0.448 Tempeh
Histidine 0.466 0.254 Tempeh
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.