Tempeh vs. Okara — In-Depth Nutrition Comparison
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The main differences between tempeh and okara
- Tempeh has more copper, manganese, phosphorus, vitamin B2, iron, vitamin B3, magnesium, and vitamin B6; 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.
- Okara is lower in saturated fat.
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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 | +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 | +∞% |
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 | +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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +476.4% |
| Contains more FatsFats | +524.3% |
| Contains more OtherOther | +84.1% |
| Contains more CarbsCarbs | +60.1% |
| Contains more WaterWater | +36.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +986.4% |
| Contains more Poly. FatPolyunsaturated fat | +469.5% |
| Contains less Sat. FatSaturated fat | -92.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Sodium | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Vitamin B1 | 0.078mg | 0.02mg | 5% |
| Zinc | 1.14mg | 0.56mg | 5% |
| Vitamin B5 | 0.278mg | 0.088mg | 4% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Calcium | 111mg | 80mg | 3% |
| Carbs | 7.64g | 12.23g | 2% |
| Folate | 24µg | 26µg | 1% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
5%
Minerals Daily Need Coverage Score
73%
33%
Comparison summary
Which food is richer in minerals?
Tempeh is relatively richer in minerals
Which food is richer in vitamins?
Tempeh is relatively richer in vitamins
Which food is lower in Saturated fat?
Okara is lower in Saturated fat (difference - 2.346g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (9 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)