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  6. Tempeh vs. Lentil

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 for 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.
  • Lentil has a higher glycemic index than tempeh.

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

Infographic

Tempeh vs Lentil 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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Lentil
Lentil
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +484.2%
Contains more PotassiumPotassium +11.7%
Contains more CopperCopper +123.1%
Contains more PhosphorusPhosphorus +47.8%
Contains more ManganeseManganese +163.2%
Contains more IronIron +23.3%
Contains more ZincZinc +11.4%
Contains less SodiumSodium -77.8%
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.
Tempeh
Tempeh
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Lentil
Lentil
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Contains more Vitamin B2Vitamin B2 +390.4%
Contains more Vitamin B3Vitamin B3 +149.1%
Contains more Vitamin B6Vitamin B6 +20.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +116.7%
Contains more Vitamin B5Vitamin B5 +129.5%
Contains more FolateFolate +654.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Lentil DV% diff.
Folate 24µg 181µg 39%
Manganese 1.3mg 0.494mg 35%
Copper 0.56mg 0.251mg 34%
Fiber 7.9g 32%
Polyunsaturated fat 4.3g 0.175g 28%
Protein 20.29g 9.02g 23%
Vitamin B2 0.358mg 0.073mg 22%
Fats 10.8g 0.38g 16%
Phosphorus 266mg 180mg 12%
Magnesium 81mg 36mg 11%
Saturated fat 2.539g 0.053g 11%
Vitamin B3 2.64mg 1.06mg 10%
Calcium 111mg 19mg 9%
Iron 2.7mg 3.33mg 8%
Vitamin B1 0.078mg 0.169mg 8%
Monounsaturated fat 3.205g 0.064g 8%
Vitamin B5 0.278mg 0.638mg 7%
Choline 32.7mg 6%
Selenium 0µg 2.8µg 5%
Calories 192kcal 116kcal 4%
Carbs 7.64g 20.13g 4%
Vitamin B6 0.215mg 0.178mg 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin C 0mg 1.5mg 2%
Potassium 412mg 369mg 1%
Zinc 1.14mg 1.27mg 1%
Vitamin E 0.11mg 1%
Vitamin K 1.7µg 1%
Protein per 100 calories 11g 7.8g N/A
Calories per 10 g protein 95kcal 129kcal N/A
Weight per 100 calories 52g 86g N/A
Unsaturated / Saturated Fat ratio 3 4.5 N/A
Net carbs 7.64g 12.23g N/A
Sugar 1.8g N/A
Sodium 9mg 2mg 0%
Tryptophan 0.194mg 0.081mg 0%
Threonine 0.796mg 0.323mg 0%
Isoleucine 0.88mg 0.39mg 0%
Leucine 1.43mg 0.654mg 0%
Lysine 0.908mg 0.63mg 0%
Methionine 0.175mg 0.077mg 0%
Phenylalanine 0.893mg 0.445mg 0%
Valine 0.92mg 0.448mg 0%
Histidine 0.466mg 0.254mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
3
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Lentil
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more ProteinProtein +124.9%
Contains more FatsFats +2742.1%
Contains more OtherOther +95.2%
Contains more CarbsCarbs +163.5%
Contains more WaterWater +16.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
2
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +4907.8%
Contains more Poly. FatPolyunsaturated fat +2357.1%
Contains less Sat. FatSaturated fat -97.9%

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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. 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.