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  6. Tempeh vs. Miso

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.
  • Tempeh has a lower glycemic index than miso.

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
Tempeh
7
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%
Miso
Miso
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +94.7%
Contains more PotassiumPotassium +96.2%
Contains more CopperCopper +33.3%
Contains more PhosphorusPhosphorus +67.3%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +51.3%
Contains more ZincZinc +124.6%
Contains more SeleniumSelenium +∞%
~equal in Iron ~2.49mg

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
3
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%
Miso
Miso
5
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% 1.3% 0.2% 25% 54% 17% 20% 46% 10% 73% 14%
Contains more Vitamin B2Vitamin B2 +53.6%
Contains more Vitamin B3Vitamin B3 +191.4%
Contains more FolateFolate +26.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +25.6%
Contains more Vitamin B5Vitamin B5 +21.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.199mg
~equal in Vitamin B12 ~0.08µg

All nutrients comparison - raw data values

Nutrient Tempeh Miso DV% diff.
Sodium 9mg 3728mg 162%
Vitamin K 29.3µg 24%
Fiber 5.4g 22%
Manganese 1.3mg 0.859mg 19%
Copper 0.56mg 0.42mg 16%
Protein 20.29g 12.79g 15%
Phosphorus 266mg 159mg 15%
Zinc 1.14mg 2.56mg 13%
Selenium 0µg 7µg 13%
Choline 72.2mg 13%
Vitamin B3 2.64mg 0.906mg 11%
Vitamin B2 0.358mg 0.233mg 10%
Polyunsaturated fat 4.3g 2.884g 9%
Magnesium 81mg 48mg 8%
Fructose 6g 8%
Fats 10.8g 6.01g 7%
Saturated fat 2.539g 1.025g 7%
Carbs 7.64g 25.37g 6%
Potassium 412mg 210mg 6%
Calcium 111mg 57mg 5%
Monounsaturated fat 3.205g 1.118g 5%
Iron 2.7mg 2.49mg 3%
Vitamin B1 0.078mg 0.098mg 2%
Vitamin B5 0.278mg 0.337mg 1%
Vitamin B6 0.215mg 0.199mg 1%
Folate 24µg 19µg 1%
Calories 192kcal 198kcal 0%
Protein per 100 calories 11g 6.5g N/A
Calories per 10 g protein 95kcal 155kcal N/A
Weight per 100 calories 52g 51g N/A
Unsaturated / Saturated Fat ratio 3 3.9 N/A
Net carbs 7.64g 19.97g N/A
Sugar 6.2g N/A
Vitamin A 0µg 4µg 0%
Vitamin E 0.01mg 0%
Vitamin B12 0.08µg 0.08µg 0%
Tryptophan 0.194mg 0.155mg 0%
Threonine 0.796mg 0.479mg 0%
Isoleucine 0.88mg 0.508mg 0%
Leucine 1.43mg 0.82mg 0%
Lysine 0.908mg 0.478mg 0%
Methionine 0.175mg 0.129mg 0%
Phenylalanine 0.893mg 0.486mg 0%
Valine 0.92mg 0.547mg 0%
Histidine 0.466mg 0.243mg 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
Miso
Miso
2
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 ProteinProtein +58.6%
Contains more FatsFats +79.7%
Contains more WaterWater +38.7%
Contains more CarbsCarbs +232.1%
Contains more OtherOther +690.7%

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
Miso
Miso
1
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains more Mono. FatMonounsaturated fat +186.7%
Contains more Poly. FatPolyunsaturated fat +49.1%
Contains less Sat. FatSaturated fat -59.6%

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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. 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.