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Tempeh vs Flax - In-Depth Nutrition Comparison

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The main differences between Tempeh and Flax

  • Tempeh contains less Vitamin B1, Magnesium, Copper, Phosphorus, Manganese, Selenium, Iron, Zinc, Vitamin B6, and Folate than Flax.
  • Daily need coverage for Vitamin B1 from Flax is 131% higher.

Food types used in this article are Tempeh and Seeds, flaxseed.

Infographic

Tempeh vs Flax infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tempeh
1
:
7
Flax
Contains less Sodium -70%
Contains more Iron +112.2%
Contains more Calcium +129.7%
Contains more Potassium +97.3%
Contains more Magnesium +384%
Contains more Copper +117.9%
Contains more Zinc +280.7%
Contains more Phosphorus +141.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains less Sodium -70%
Contains more Iron +112.2%
Contains more Calcium +129.7%
Contains more Potassium +97.3%
Contains more Magnesium +384%
Contains more Copper +117.9%
Contains more Zinc +280.7%
Contains more Phosphorus +141.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tempeh
2
:
8
Flax
Contains more Vitamin B2 +122.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2007.7%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B5 +254.3%
Contains more Vitamin B6 +120%
Contains more Folate +262.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin B2 +122.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2007.7%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B5 +254.3%
Contains more Vitamin B6 +120%
Contains more Folate +262.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Tempeh
63
Flax
Mineral Summary Score
70
Tempeh
181
Flax

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
122%
Tempeh
110%
Flax
Carbohydrates
8%
Tempeh
29%
Flax
Fats
50%
Tempeh
195%
Flax

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tempeh Flax
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Flax
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Tempeh
Tempeh is lower in Saturated Fat (difference - 1.124g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 15)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $3)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Tempeh Flax Opinion
Calories 192 534 Flax
Protein 20.29 18.29 Tempeh
Fats 10.8 42.16 Flax
Vitamin C 0 0.6 Flax
Carbs 7.64 28.88 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 2.7 5.73 Flax
Calcium 111 255 Flax
Potassium 412 813 Flax
Magnesium 81 392 Flax
Sugar 1.55 Tempeh
Fiber 27.3 Flax
Copper 0.56 1.22 Flax
Zinc 1.14 4.34 Flax
Starch
Phosphorus 266 642 Flax
Sodium 9 30 Tempeh
Vitamin A 0 0
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 0.078 1.644 Flax
Vitamin B2 0.358 0.161 Tempeh
Vitamin B3 2.64 3.08 Flax
Vitamin B5 0.278 0.985 Flax
Vitamin B6 0.215 0.473 Flax
Vitamin B12 0.08 0 Tempeh
Vitamin K 4.3 Flax
Folate 24 87 Flax
Trans Fat 0 Flax
Saturated Fat 2.539 3.663 Tempeh
Monounsaturated Fat 3.205 7.527 Flax
Polyunsaturated fat 4.3 28.73 Flax
Tryptophan 0.194 0.297 Flax
Threonine 0.796 0.766 Tempeh
Isoleucine 0.88 0.896 Flax
Leucine 1.43 1.235 Tempeh
Lysine 0.908 0.862 Tempeh
Methionine 0.175 0.37 Flax
Phenylalanine 0.893 0.957 Flax
Valine 0.92 1.072 Flax
Histidine 0.466 0.472 Flax
Fructose 0 Flax

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.