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Tempeh vs. Muenster cheese — In-Depth Nutrition Comparison

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The main differences between tempeh and muenster cheese

  • Tempeh has more copper, manganese, and iron; however, muenster cheese has more calcium, vitamin B12, phosphorus, and selenium.
  • Daily need coverage for saturated fat for muenster cheese is 83% higher.
  • Muenster cheese has 163 times less manganese than tempeh. Tempeh has 1.3mg of manganese, while muenster cheese has 0.008mg.
  • Tempeh is lower in saturated fat.
  • Muenster cheese has a higher glycemic index than tempeh.

Food types used in this article are Tempeh and Cheese, muenster.

Infographic

Tempeh vs Muenster cheese 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 215% 12% 15% 10% 77% 201% 82% 1% 79%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +207.5%
Contains more IronIron +558.5%
Contains more CopperCopper +1706.5%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +16150%
Contains more CalciumCalcium +545.9%
Contains more ZincZinc +146.5%
Contains more PhosphorusPhosphorus +75.9%
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.
Tempeh
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 8.4%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +11.9%
Contains more Vitamin B3Vitamin B3 +2463.1%
Contains more Vitamin B5Vitamin B5 +46.3%
Contains more Vitamin B6Vitamin B6 +283.9%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +1737.5%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
2
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 g
Contains more CarbsCarbs +582.1%
Contains more WaterWater +42.8%
Contains more ProteinProtein +15.4%
Contains more FatsFats +178.1%
Contains more OtherOther +125.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 g
Contains less Sat. FatSaturated fat -86.7%
Contains more Poly. FatPolyunsaturated fat +550.5%
Contains more Mono. FatMonounsaturated fat +171.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Muenster cheese DV% diff.
Saturated fat 2.539g 19.113g 75%
Calcium 111mg 717mg 61%
Copper 0.56mg 0.031mg 59%
Vitamin B12 0.08µg 1.47µg 58%
Manganese 1.3mg 0.008mg 56%
Vitamin A 0µg 298µg 33%
Cholesterol 0mg 96mg 32%
Fats 10.8g 30.04g 30%
Iron 2.7mg 0.41mg 29%
Phosphorus 266mg 468mg 29%
Sodium 9mg 628mg 27%
Selenium 0µg 14.5µg 26%
Polyunsaturated fat 4.3g 0.661g 24%
Vitamin B3 2.64mg 0.103mg 16%
Zinc 1.14mg 2.81mg 15%
Monounsaturated fat 3.205g 8.711g 14%
Magnesium 81mg 27mg 13%
Vitamin B6 0.215mg 0.056mg 12%
Calories 192kcal 368kcal 9%
Potassium 412mg 134mg 8%
Protein 20.29g 23.41g 6%
Vitamin B1 0.078mg 0.013mg 5%
Vitamin B2 0.358mg 0.32mg 3%
Vitamin D 0µg 0.6µg 3%
Folate 24µg 12µg 3%
Choline 15.4mg 3%
Vitamin D 0IU 22IU 3%
Carbs 7.64g 1.12g 2%
Vitamin B5 0.278mg 0.19mg 2%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Net carbs 7.64g 1.12g N/A
Sugar 1.12g N/A
Tryptophan 0.194mg 0.327mg 0%
Threonine 0.796mg 0.888mg 0%
Isoleucine 0.88mg 1.145mg 0%
Leucine 1.43mg 2.26mg 0%
Lysine 0.908mg 2.139mg 0%
Methionine 0.175mg 0.569mg 0%
Phenylalanine 0.893mg 1.24mg 0%
Valine 0.92mg 1.482mg 0%
Histidine 0.466mg 0.829mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Muenster cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Muenster cheese
Minerals Daily Need Coverage Score
73%
Tempeh
71%
Muenster cheese

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 96mg)
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 619mg)
Which food is lower in Saturated fat?
Tempeh
Tempeh is lower in Saturated fat (difference - 16.574g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 12)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2)
Which food is richer in minerals?
?
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.
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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.