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Tempeh vs. Miso — In-Depth Nutrition Comparison

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What are the main differences between Tempeh and Miso?

  • Tempeh is richer in Manganese, Copper, Phosphorus, Vitamin B3, Vitamin B2, and Magnesium, yet Miso is richer in Zinc, and Selenium.
  • Miso's daily need coverage for Sodium is 162% higher.
  • Tempeh has 3 times more Vitamin B3 than Miso. Tempeh has 2.64mg of Vitamin B3, while Miso has 0.906mg.
  • Miso contains less Saturated Fat.

We used Tempeh and Miso types in this comparison.

Infographic

Tempeh vs Miso 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
8
:
2
Miso
Contains more Calcium +94.7%
Contains more Magnesium +68.8%
Contains more Phosphorus +67.3%
Contains more Potassium +96.2%
Contains less Sodium -99.8%
Contains more Copper +33.3%
Contains more Manganese +51.3%
Contains more Zinc +124.6%
Contains more Selenium +∞%
Equal in Iron - 2.49
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Contains more Calcium +94.7%
Contains more Magnesium +68.8%
Contains more Phosphorus +67.3%
Contains more Potassium +96.2%
Contains less Sodium -99.8%
Contains more Copper +33.3%
Contains more Manganese +51.3%
Contains more Zinc +124.6%
Contains more Selenium +∞%
Equal in Iron - 2.49

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
4
:
6
Miso
Contains more Vitamin B2 +53.6%
Contains more Vitamin B3 +191.4%
Contains more Folate +26.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25.6%
Contains more Vitamin B5 +21.2%
Equal in Vitamin B6 - 0.199
Equal in Vitamin B12 - 0.08
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 40% 74%
Contains more Vitamin B2 +53.6%
Contains more Vitamin B3 +191.4%
Contains more Folate +26.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25.6%
Contains more Vitamin B5 +21.2%
Equal in Vitamin B6 - 0.199
Equal in Vitamin B12 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
3
:
2
Miso
Contains more Protein +58.6%
Contains more Fats +79.7%
Contains more Water +38.7%
Contains more Carbs +232.1%
Contains more Other +690.7%
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more Protein +58.6%
Contains more Fats +79.7%
Contains more Water +38.7%
Contains more Carbs +232.1%
Contains more Other +690.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
2
:
1
Miso
Contains more Monounsaturated Fat +186.7%
Contains more Polyunsaturated fat +49.1%
Contains less Saturated Fat -59.6%
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Contains more Monounsaturated Fat +186.7%
Contains more Polyunsaturated fat +49.1%
Contains less Saturated Fat -59.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Miso
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tempeh Miso Opinion
Net carbs 7.64g 19.97g Miso
Protein 20.29g 12.79g Tempeh
Fats 10.8g 6.01g Tempeh
Carbs 7.64g 25.37g Miso
Calories 192kcal 198kcal Miso
Fructose 6g Miso
Sugar 6.2g Tempeh
Fiber 5.4g Miso
Calcium 111mg 57mg Tempeh
Iron 2.7mg 2.49mg Tempeh
Magnesium 81mg 48mg Tempeh
Phosphorus 266mg 159mg Tempeh
Potassium 412mg 210mg Tempeh
Sodium 9mg 3728mg Tempeh
Zinc 1.14mg 2.56mg Miso
Copper 0.56mg 0.42mg Tempeh
Manganese 1.3mg 0.859mg Tempeh
Selenium 0µg 7µg Miso
Vitamin A 0IU 87IU Miso
Vitamin A RAE 0µg 4µg Miso
Vitamin E 0.01mg Miso
Vitamin B1 0.078mg 0.098mg Miso
Vitamin B2 0.358mg 0.233mg Tempeh
Vitamin B3 2.64mg 0.906mg Tempeh
Vitamin B5 0.278mg 0.337mg Miso
Vitamin B6 0.215mg 0.199mg Tempeh
Folate 24µg 19µg Tempeh
Vitamin B12 0.08µg 0.08µg
Choline 72.2mg Miso
Vitamin K 29.3µg Miso
Tryptophan 0.194mg 0.155mg Tempeh
Threonine 0.796mg 0.479mg Tempeh
Isoleucine 0.88mg 0.508mg Tempeh
Leucine 1.43mg 0.82mg Tempeh
Lysine 0.908mg 0.478mg Tempeh
Methionine 0.175mg 0.129mg Tempeh
Phenylalanine 0.893mg 0.486mg Tempeh
Valine 0.92mg 0.547mg Tempeh
Histidine 0.466mg 0.243mg Tempeh
Saturated Fat 2.539g 1.025g Miso
Monounsaturated Fat 3.205g 1.118g Tempeh
Polyunsaturated fat 4.3g 2.884g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Miso
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Tempeh
23%
Miso
Minerals Daily Need Coverage Score
73%
Tempeh
108%
Miso

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 3719mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 46)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $3.4)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated Fat?
Miso
Miso is lower in Saturated Fat (difference - 1.514g)
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

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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.