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  6. Tempeh vs. Okara

Tempeh vs. Okara — In-Depth Nutrition Comparison

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The main differences between tempeh and okara

  • Tempeh has more copper, protein, manganese, phosphorus, vitamin B2, iron, vitamin B3, fats, and magnesium; however, okara has more selenium.
  • Daily need coverage for copper for tempeh is 40% higher.
  • Okara has 26 times less vitamin B3 than tempeh. Tempeh has 2.64mg of vitamin B3, while okara has 0.1mg.

Food types used in this article are Tempeh and Okara.

Infographic

Tempeh vs Okara infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Tempeh
Tempeh
8
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%
Okara
Okara
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 19% 49% 67% 15% 26% 1.2% 53% 58%
Contains more MagnesiumMagnesium +211.5%
Contains more CalciumCalcium +38.8%
Contains more PotassiumPotassium +93.4%
Contains more IronIron +107.7%
Contains more CopperCopper +180%
Contains more ZincZinc +103.6%
Contains more PhosphorusPhosphorus +343.3%
Contains more ManganeseManganese +221.8%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~9mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Tempeh
Tempeh
6
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%
Okara
Okara
0
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% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B2Vitamin B2 +1690%
Contains more Vitamin B3Vitamin B3 +2540%
Contains more Vitamin B5Vitamin B5 +215.9%
Contains more Vitamin B6Vitamin B6 +87%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Folate ~26µg

All nutrients comparison - raw data values

Nutrient Tempeh Okara DV% diff.
Copper 0.56mg 0.2mg 40%
Manganese 1.3mg 0.404mg 39%
Protein 20.29g 3.52g 34%
Phosphorus 266mg 60mg 29%
Vitamin B2 0.358mg 0.02mg 26%
Polyunsaturated fat 4.3g 0.755g 24%
Selenium 0µg 10.6µg 19%
Iron 2.7mg 1.3mg 18%
Vitamin B3 2.64mg 0.1mg 16%
Fats 10.8g 1.73g 14%
Magnesium 81mg 26mg 13%
Saturated fat 2.539g 0.193g 11%
Vitamin B6 0.215mg 0.115mg 8%
Monounsaturated fat 3.205g 0.295g 7%
Calories 192kcal 76kcal 6%
Potassium 412mg 213mg 6%
Zinc 1.14mg 0.56mg 5%
Vitamin B1 0.078mg 0.02mg 5%
Vitamin B5 0.278mg 0.088mg 4%
Calcium 111mg 80mg 3%
Vitamin B12 0.08µg 0µg 3%
Carbs 7.64g 12.23g 2%
Folate 24µg 26µg 1%
Protein per 100 calories 11g 4.6g N/A
Calories per 10 g protein 95kcal 216kcal N/A
Weight per 100 calories 52g 132g N/A
Unsaturated / Saturated Fat ratio 3 5.4 N/A
Net carbs 7.64g 12.23g N/A
Sodium 9mg 9mg 0%
Tryptophan 0.194mg 0.05mg 0%
Threonine 0.796mg 0.131mg 0%
Isoleucine 0.88mg 0.159mg 0%
Leucine 1.43mg 0.244mg 0%
Lysine 0.908mg 0.212mg 0%
Methionine 0.175mg 0.041mg 0%
Phenylalanine 0.893mg 0.157mg 0%
Valine 0.92mg 0.162mg 0%
Histidine 0.466mg 0.093mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
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
Okara
Okara
2
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Contains more ProteinProtein +476.4%
Contains more FatsFats +524.3%
Contains more CarbsCarbs +60.1%
Contains more WaterWater +36.9%

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
Okara
Okara
1
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
Contains more Mono. FatMonounsaturated fat +986.4%
Contains more Poly. FatPolyunsaturated fat +469.5%
Contains less Sat. FatSaturated fat -92.4%

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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. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/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.