Tempeh vs. Matzo — In-Depth Nutrition Comparison
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Differences between tempeh and matzo
- Tempeh has more copper, manganese, phosphorus, magnesium, calcium, and potassium, while matzo has more selenium, vitamin B1, and vitamin B3.
- Matzo's daily need coverage for selenium is 67% higher.
- Matzo contains 11 times less saturated fat than tempeh. Tempeh contains 2.539g of saturated fat, while matzo contains 0.226g.
The food types used in this comparison are Tempeh and Crackers, matzo, plain.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +224% |
| Contains more CalciumCalcium | +753.8% |
| Contains more PotassiumPotassium | +267.9% |
| Contains more CopperCopper | +833.3% |
| Contains more ZincZinc | +67.6% |
| Contains more PhosphorusPhosphorus | +198.9% |
| Contains more ManganeseManganese | +100% |
| Contains more IronIron | +17% |
| Contains less SodiumSodium | -100% |
| 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.
| Contains more Vitamin B2Vitamin B2 | +23% |
| Contains more Vitamin B6Vitamin B6 | +87% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +41.2% |
| Contains more Vitamin B1Vitamin B1 | +396.2% |
| Contains more Vitamin B3Vitamin B3 | +47.4% |
| Contains more Vitamin B5Vitamin B5 | +59.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0µg | 36.9µg | 67% |
| Copper | 0.56mg | 0.06mg | 56% |
| Manganese | 1.3mg | 0.65mg | 28% |
| Vitamin B1 | 0.078mg | 0.387mg | 26% |
| Polyunsaturated fat | 4.3g | 0.603g | 25% |
| Carbs | 7.64g | 83.7g | 25% |
| Phosphorus | 266mg | 89mg | 25% |
| Protein | 20.29g | 10g | 21% |
| Fats | 10.8g | 1.4g | 14% |
| Magnesium | 81mg | 25mg | 13% |
| Fiber | 3g | 12% | |
| Saturated fat | 2.539g | 0.226g | 11% |
| Calories | 192kcal | 395kcal | 10% |
| Calcium | 111mg | 13mg | 10% |
| Potassium | 412mg | 112mg | 9% |
| Vitamin B6 | 0.215mg | 0.115mg | 8% |
| Vitamin B3 | 2.64mg | 3.892mg | 8% |
| Monounsaturated fat | 3.205g | 0.127g | 8% |
| Iron | 2.7mg | 3.16mg | 6% |
| Vitamin B2 | 0.358mg | 0.291mg | 5% |
| Zinc | 1.14mg | 0.68mg | 4% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Vitamin B5 | 0.278mg | 0.443mg | 3% |
| Folate | 24µg | 17µg | 2% |
| Choline | 10.8mg | 2% | |
| Net carbs | 7.64g | 80.7g | N/A |
| Sugar | 0.29g | N/A | |
| Sodium | 9mg | 0mg | 0% |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.194mg | 0.116mg | 0% |
| Threonine | 0.796mg | 0.267mg | 0% |
| Isoleucine | 0.88mg | 0.371mg | 0% |
| Leucine | 1.43mg | 0.692mg | 0% |
| Lysine | 0.908mg | 0.193mg | 0% |
| Methionine | 0.175mg | 0.176mg | 0% |
| Phenylalanine | 0.893mg | 0.494mg | 0% |
| Valine | 0.92mg | 0.42mg | 0% |
| Histidine | 0.466mg | 0.213mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +102.9% |
| Contains more FatsFats | +671.4% |
| Contains more WaterWater | +1287.2% |
| Contains more OtherOther | +170% |
| Contains more CarbsCarbs | +995.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2423.6% |
| Contains more Poly. FatPolyunsaturated fat | +613.1% |
| Contains less Sat. FatSaturated fat | -91.1% |
