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Tempeh vs. Potato bread — In-Depth Nutrition Comparison

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A recap on differences between tempeh and potato bread

  • Tempeh has more copper, manganese, vitamin B2, and magnesium; however, potato bread is higher in folate, selenium, phosphorus, and vitamin B5.
  • Tempeh covers your daily copper needs 52% more than potato bread.
  • The glycemic index of potato bread is higher.

Food varieties used in this article are Tempeh and Bread, potato.

Infographic

Tempeh vs Potato bread 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
5
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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains more MagnesiumMagnesium +189.3%
Contains more IronIron +20%
Contains more CopperCopper +495.7%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +413.8%
Contains more CalciumCalcium +69.4%
Contains more PotassiumPotassium +74.3%
Contains more ZincZinc +26.3%
Contains more PhosphorusPhosphorus +38.7%
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
2
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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin B2Vitamin B2 +237.7%
Contains more Vitamin B3Vitamin B3 +111.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +141%
Contains more Vitamin B5Vitamin B5 +193.9%
Contains more Vitamin B12Vitamin B12 +87.5%
Contains more FolateFolate +425%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.232mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
3
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more ProteinProtein +62.3%
Contains more FatsFats +245%
Contains more WaterWater +77.8%
Contains more CarbsCarbs +516.1%
Contains more OtherOther +131.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Potato bread DV% diff.
Copper 0.56mg 0.094mg 52%
Manganese 1.3mg 0.253mg 46%
Polyunsaturated fat 4.3g 0g 29%
Folate 24µg 126µg 26%
Fiber 6.3g 25%
Vitamin B2 0.358mg 0.106mg 19%
Selenium 0µg 9.5µg 17%
Sodium 9mg 375mg 16%
Protein 20.29g 12.5g 16%
Phosphorus 266mg 369mg 15%
Magnesium 81mg 28mg 13%
Carbs 7.64g 47.07g 13%
Saturated fat 2.539g 0g 12%
Fats 10.8g 3.13g 12%
Vitamin B5 0.278mg 0.817mg 11%
Potassium 412mg 718mg 9%
Vitamin B3 2.64mg 1.25mg 9%
Vitamin B1 0.078mg 0.188mg 9%
Calcium 111mg 188mg 8%
Monounsaturated fat 3.205g 0g 8%
Iron 2.7mg 2.25mg 6%
Vitamin K 6.8µg 6%
Calories 192kcal 266kcal 4%
Vitamin E 0.47mg 3%
Vitamin B12 0.08µg 0.15µg 3%
Vitamin A 0µg 24µg 3%
Zinc 1.14mg 1.44mg 3%
Choline 18.4mg 3%
Vitamin D 0µg 0.1µg 1%
Vitamin B6 0.215mg 0.232mg 1%
Net carbs 7.64g 40.77g N/A
Vitamin D 0IU 2IU 0%
Sugar 9.38g N/A
Tryptophan 0.194mg 0.081mg 0%
Threonine 0.796mg 0.224mg 0%
Isoleucine 0.88mg 0.268mg 0%
Leucine 1.43mg 0.44mg 0%
Lysine 0.908mg 0.311mg 0%
Methionine 0.175mg 0.112mg 0%
Phenylalanine 0.893mg 0.285mg 0%
Valine 0.92mg 0.305mg 0%
Histidine 0.466mg 0.143mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Potato bread
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
27%
Potato bread
Minerals Daily Need Coverage Score
73%
Tempeh
59%
Potato bread

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 9.38g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 366mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 46)
Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 2.539g)
Which food is richer in vitamins?
Potato bread
Potato bread is relatively richer in vitamins
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 ($)
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.

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.