Tempeh vs. Monterey Jack — In-Depth Nutrition Comparison
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How are tempeh and monterey Jack different?
- Tempeh is higher in copper, manganese, and iron; however, monterey Jack is richer in calcium, vitamin B12, selenium, and phosphorus.
- Daily need coverage for saturated fat for monterey Jack is 83% higher.
- Tempeh contains 118 times more manganese than monterey Jack. While tempeh contains 1.3mg of manganese, monterey Jack contains only 0.011mg.
- Tempeh has less saturated fat.
- Tempeh has a lower glycemic index (15) than monterey Jack (27).
Tempeh and Cheese, monterey are the varieties used in this article.
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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 | +200% |
| Contains more PotassiumPotassium | +408.6% |
| Contains more IronIron | +275% |
| Contains more CopperCopper | +1650% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +11718.2% |
| Contains more CalciumCalcium | +572.1% |
| Contains more ZincZinc | +163.2% |
| Contains more PhosphorusPhosphorus | +66.9% |
| 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 B1Vitamin B1 | +420% |
| Contains more Vitamin B3Vitamin B3 | +2738.7% |
| Contains more Vitamin B5Vitamin B5 | +32.4% |
| Contains more Vitamin B6Vitamin B6 | +172.2% |
| Contains more FolateFolate | +33.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +937.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 2.539g | 19.066g | 75% |
| Calcium | 111mg | 746mg | 64% |
| Copper | 0.56mg | 0.032mg | 59% |
| Manganese | 1.3mg | 0.011mg | 56% |
| Vitamin B12 | 0.08µg | 0.83µg | 31% |
| Fats | 10.8g | 30.28g | 30% |
| Cholesterol | 0mg | 89mg | 30% |
| Selenium | 0µg | 14.5µg | 26% |
| Sodium | 9mg | 600mg | 26% |
| Phosphorus | 266mg | 444mg | 25% |
| Iron | 2.7mg | 0.72mg | 25% |
| Polyunsaturated fat | 4.3g | 0.899g | 23% |
| Vitamin A | 0µg | 198µg | 22% |
| Zinc | 1.14mg | 3mg | 17% |
| Vitamin B3 | 2.64mg | 0.093mg | 16% |
| Monounsaturated fat | 3.205g | 8.751g | 14% |
| Magnesium | 81mg | 27mg | 13% |
| Potassium | 412mg | 81mg | 10% |
| Vitamin B6 | 0.215mg | 0.079mg | 10% |
| Calories | 192kcal | 373kcal | 9% |
| Protein | 20.29g | 24.48g | 8% |
| Vitamin B1 | 0.078mg | 0.015mg | 5% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Choline | 15.4mg | 3% | |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin B2 | 0.358mg | 0.39mg | 2% |
| Carbs | 7.64g | 0.68g | 2% |
| Vitamin E | 0.26mg | 2% | |
| Vitamin K | 2.5µg | 2% | |
| Folate | 24µg | 18µg | 2% |
| Vitamin B5 | 0.278mg | 0.21mg | 1% |
| Net carbs | 7.64g | 0.68g | N/A |
| Sugar | 0.5g | N/A | |
| Tryptophan | 0.194mg | 0.315mg | 0% |
| Threonine | 0.796mg | 0.871mg | 0% |
| Isoleucine | 0.88mg | 1.519mg | 0% |
| Leucine | 1.43mg | 2.344mg | 0% |
| Lysine | 0.908mg | 2.037mg | 0% |
| Methionine | 0.175mg | 0.641mg | 0% |
| Phenylalanine | 0.893mg | 1.289mg | 0% |
| Valine | 0.92mg | 1.635mg | 0% |
| Histidine | 0.466mg | 0.859mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.29 g
Fats:
10.8 g
Carbs:
7.64 g
Water:
59.65 g
Other:
1.62 g
Protein:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
| Contains more CarbsCarbs | +1023.5% |
| Contains more WaterWater | +45.5% |
| Contains more ProteinProtein | +20.7% |
| Contains more FatsFats | +180.4% |
| Contains more OtherOther | +119.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.539 g
Monounsaturated fat:
Mono. Fat
3.205 g
Polyunsaturated fat:
Poly. Fat
4.3 g
Saturated fat:
Sat. Fat
19.066 g
Monounsaturated fat:
Mono. Fat
8.751 g
Polyunsaturated fat:
Poly. Fat
0.899 g
| Contains less Sat. FatSaturated fat | -86.7% |
| Contains more Poly. FatPolyunsaturated fat | +378.3% |
| Contains more Mono. FatMonounsaturated fat | +173% |
