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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, Manganese, Phosphorus, Vitamin B2, Iron, Vitamin B3, Magnesium, and Vitamin B6, however, Okara has more Selenium.
  • Daily need coverage for Copper from 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.

Food types used in this article are Tempeh and Okara.

Infographic

Tempeh vs Okara 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
Tempeh
8
:
1
Okara
Okara
Contains more Calcium +38.8%
Contains more Iron +107.7%
Contains more Magnesium +211.5%
Contains more Phosphorus +343.3%
Contains more Potassium +93.4%
Contains more Zinc +103.6%
Contains more Copper +180%
Contains more Manganese +221.8%
Contains more Selenium +∞%
Equal in Sodium - 9
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Calcium +38.8%
Contains more Iron +107.7%
Contains more Magnesium +211.5%
Contains more Phosphorus +343.3%
Contains more Potassium +93.4%
Contains more Zinc +103.6%
Contains more Copper +180%
Contains more Manganese +221.8%
Contains more Selenium +∞%
Equal in Sodium - 9

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
Tempeh
6
:
1
Okara
Okara
Contains more Vitamin B1 +290%
Contains more Vitamin B2 +1690%
Contains more Vitamin B3 +2540%
Contains more Vitamin B5 +215.9%
Contains more Vitamin B6 +87%
Contains more Vitamin B12 +∞%
Equal in Folate - 26
Tempeh
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Okara
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 5% 5% 2% 6% 27% 20% 0% 0%
Contains more Vitamin B1 +290%
Contains more Vitamin B2 +1690%
Contains more Vitamin B3 +2540%
Contains more Vitamin B5 +215.9%
Contains more Vitamin B6 +87%
Contains more Vitamin B12 +∞%
Equal in Folate - 26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
3
:
2
Okara
Okara
Contains more Protein +476.4%
Contains more Fats +524.3%
Contains more Other +84.1%
Contains more Carbs +60.1%
Contains more Water +36.9%
Tempeh
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
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 Protein +476.4%
Contains more Fats +524.3%
Contains more Other +84.1%
Contains more Carbs +60.1%
Contains more Water +36.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
2
:
1
Okara
Okara
Contains more Monounsaturated Fat +986.4%
Contains more Polyunsaturated fat +469.5%
Contains less Saturated Fat -92.4%
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains more Monounsaturated Fat +986.4%
Contains more Polyunsaturated fat +469.5%
Contains less Saturated 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.
Tempeh Okara
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tempeh Okara Opinion
Net carbs 7.64g 12.23g Okara
Protein 20.29g 3.52g Tempeh
Fats 10.8g 1.73g Tempeh
Carbs 7.64g 12.23g Okara
Calories 192kcal 76kcal Tempeh
Calcium 111mg 80mg Tempeh
Iron 2.7mg 1.3mg Tempeh
Magnesium 81mg 26mg Tempeh
Phosphorus 266mg 60mg Tempeh
Potassium 412mg 213mg Tempeh
Sodium 9mg 9mg
Zinc 1.14mg 0.56mg Tempeh
Copper 0.56mg 0.2mg Tempeh
Manganese 1.3mg 0.404mg Tempeh
Selenium 0µg 10.6µg Okara
Vitamin B1 0.078mg 0.02mg Tempeh
Vitamin B2 0.358mg 0.02mg Tempeh
Vitamin B3 2.64mg 0.1mg Tempeh
Vitamin B5 0.278mg 0.088mg Tempeh
Vitamin B6 0.215mg 0.115mg Tempeh
Folate 24µg 26µg Okara
Vitamin B12 0.08µg 0µg Tempeh
Tryptophan 0.194mg 0.05mg Tempeh
Threonine 0.796mg 0.131mg Tempeh
Isoleucine 0.88mg 0.159mg Tempeh
Leucine 1.43mg 0.244mg Tempeh
Lysine 0.908mg 0.212mg Tempeh
Methionine 0.175mg 0.041mg Tempeh
Phenylalanine 0.893mg 0.157mg Tempeh
Valine 0.92mg 0.162mg Tempeh
Histidine 0.466mg 0.093mg Tempeh
Saturated Fat 2.539g 0.193g Okara
Monounsaturated Fat 3.205g 0.295g Tempeh
Polyunsaturated fat 4.3g 0.755g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Okara
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Tempeh
5%
Okara
Minerals Daily Need Coverage Score
73%
Tempeh
33%
Okara

Comparison summary

Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is richer in vitamins?
Tempeh
Tempeh is relatively richer in vitamins
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 2.346g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 15)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (9 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.