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  6. Tempeh vs. Powdered milk

Tempeh vs. Powdered milk — In-Depth Nutrition Comparison

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What are the main differences between tempeh and powdered milk?

  • Tempeh is richer in manganese and copper, yet powdered milk is richer in vitamin B12, calcium, phosphorus, vitamin B2, vitamin B5, and selenium.
  • Powdered milk's daily need coverage for vitamin B12 is 132% higher.
  • Tempeh has 33 times more manganese than powdered milk. Tempeh has 1.3mg of manganese, while powdered milk has 0.04mg.
  • Tempeh contains less saturated fat.
  • Tempeh has a lower glycemic index than powdered milk.

We used Tempeh and Milk, dry, whole, without added vitamin D types in this comparison.

Infographic

Tempeh vs Powdered milk 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
4
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 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Contains more IronIron +474.5%
Contains more CopperCopper +600%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +3150%
Contains more CalciumCalcium +721.6%
Contains more PotassiumPotassium +222.8%
Contains more ZincZinc +193%
Contains more PhosphorusPhosphorus +191.7%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~85mg

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
1
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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Contains more Vitamin B3Vitamin B3 +308.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +262.8%
Contains more Vitamin B2Vitamin B2 +236.6%
Contains more Vitamin B5Vitamin B5 +716.9%
Contains more Vitamin B6Vitamin B6 +40.5%
Contains more Vitamin B12Vitamin B12 +3962.5%
Contains more FolateFolate +54.2%

All nutrients comparison - raw data values

Nutrient Tempeh Powdered milk DV% diff.
Vitamin B12 0.08µg 3.25µg 132%
Calcium 111mg 912mg 80%
Phosphorus 266mg 776mg 73%
Saturated fat 2.539g 16.742g 65%
Vitamin B2 0.358mg 1.205mg 65%
Manganese 1.3mg 0.04mg 55%
Copper 0.56mg 0.08mg 53%
Vitamin B5 0.278mg 2.271mg 40%
Cholesterol 0mg 97mg 32%
Selenium 0µg 16.3µg 30%
Vitamin A 0µg 258µg 29%
Iron 2.7mg 0.47mg 28%
Potassium 412mg 1330mg 27%
Polyunsaturated fat 4.3g 0.665g 24%
Fats 10.8g 26.71g 24%
Choline 117.4mg 21%
Zinc 1.14mg 3.34mg 20%
Vitamin B1 0.078mg 0.283mg 17%
Sodium 9mg 371mg 16%
Calories 192kcal 496kcal 15%
Monounsaturated fat 3.205g 7.924g 12%
Vitamin B3 2.64mg 0.646mg 12%
Protein 20.29g 26.32g 12%
Vitamin C 0mg 8.6mg 10%
Carbs 7.64g 38.42g 10%
Vitamin B6 0.215mg 0.302mg 7%
Vitamin E 0.58mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Folate 24µg 37µg 3%
Vitamin K 2.2µg 2%
Magnesium 81mg 85mg 1%
Net carbs 7.64g 38.42g N/A
Sugar 38.42g N/A
Tryptophan 0.194mg 0.371mg 0%
Threonine 0.796mg 1.188mg 0%
Isoleucine 0.88mg 1.592mg 0%
Leucine 1.43mg 2.578mg 0%
Lysine 0.908mg 2.087mg 0%
Methionine 0.175mg 0.66mg 0%
Phenylalanine 0.893mg 1.271mg 0%
Valine 0.92mg 1.762mg 0%
Histidine 0.466mg 0.714mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
1
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more WaterWater +2315%
Contains more ProteinProtein +29.7%
Contains more FatsFats +147.3%
Contains more CarbsCarbs +402.9%
Contains more OtherOther +275.3%

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
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Poly. FatPolyunsaturated fat +546.6%
Contains more Mono. FatMonounsaturated fat +147.2%

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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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.