Tempeh vs. Okara — In-Depth Nutrition Comparison
Compare
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.
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.
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
