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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.

Infographic

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 Magnesium +125%
Contains more Phosphorus +47.8%
Contains more Potassium +11.7%
Contains more Copper +123.1%
Contains more Iron +23.3%
Contains less Sodium -77.8%
Contains more Zinc +11.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Contains more Calcium +484.2%
Contains more Magnesium +125%
Contains more Phosphorus +47.8%
Contains more Potassium +11.7%
Contains more Copper +123.1%
Contains more Iron +23.3%
Contains less Sodium -77.8%
Contains more Zinc +11.4%

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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B5 +129.5%
Contains more Folate +654.2%
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 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B5 +129.5%
Contains more Folate +654.2%

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 Lentil
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Tempeh Lentil Opinion
Net carbs 7.64g 12.23g Lentil
Protein 20.29g 9.02g Tempeh
Fats 10.8g 0.38g Tempeh
Carbs 7.64g 20.13g Lentil
Calories 192kcal 116kcal Tempeh
Starch g g
Fructose g g
Sugar g 1.8g Tempeh
Fiber g 7.9g Lentil
Calcium 111mg 19mg Tempeh
Iron 2.7mg 3.33mg Lentil
Magnesium 81mg 36mg Tempeh
Phosphorus 266mg 180mg Tempeh
Potassium 412mg 369mg Tempeh
Sodium 9mg 2mg Lentil
Zinc 1.14mg 1.27mg Lentil
Copper 0.56mg 0.251mg Tempeh
Vitamin A 0IU 8IU Lentil
Vitamin E mg 0.11mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0.078mg 0.169mg Lentil
Vitamin B2 0.358mg 0.073mg Tempeh
Vitamin B3 2.64mg 1.06mg Tempeh
Vitamin B5 0.278mg 0.638mg Lentil
Vitamin B6 0.215mg 0.178mg Tempeh
Folate 24µg 181µg Lentil
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg 1.7µg Lentil
Tryptophan 0.194mg 0.081mg Tempeh
Threonine 0.796mg 0.323mg Tempeh
Isoleucine 0.88mg 0.39mg Tempeh
Leucine 1.43mg 0.654mg Tempeh
Lysine 0.908mg 0.63mg Tempeh
Methionine 0.175mg 0.077mg Tempeh
Phenylalanine 0.893mg 0.445mg Tempeh
Valine 0.92mg 0.448mg Tempeh
Histidine 0.466mg 0.254mg Tempeh
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.539g 0.053g Lentil
Monounsaturated Fat 3.205g 0.064g Tempeh
Polyunsaturated fat 4.3g 0.175g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Lentil
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
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 food.
Protein
122%
Tempeh
54%
Lentil
Carbohydrates
8%
Tempeh
20%
Lentil
Fats
50%
Tempeh
2%
Lentil

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (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 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. 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.