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  6. Tempeh vs. Flax seeds

Tempeh vs. Flax seeds — In-Depth Nutrition Comparison

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The main differences between tempeh and flax seeds

  • Tempeh contains less vitamin B1, magnesium, copper, phosphorus, manganese, fats, selenium, iron, zinc, and vitamin B6 than flax seeds.
  • Daily need coverage for vitamin B1 for flax seeds is 131% higher.

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

Infographic

Tempeh vs Flax seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Tempeh
Tempeh
1
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -70%
Contains more MagnesiumMagnesium +384%
Contains more CalciumCalcium +129.7%
Contains more PotassiumPotassium +97.3%
Contains more IronIron +112.2%
Contains more CopperCopper +117.9%
Contains more ZincZinc +280.7%
Contains more PhosphorusPhosphorus +141.4%
Contains more ManganeseManganese +90.9%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Tempeh
Tempeh
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Contains more Vitamin B2Vitamin B2 +122.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2007.7%
Contains more Vitamin B3Vitamin B3 +16.7%
Contains more Vitamin B5Vitamin B5 +254.3%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +262.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Flax seeds DV% diff.
Polyunsaturated fat 4.3g 28.73g 163%
Vitamin B1 0.078mg 1.644mg 131%
Fiber 27.3g 109%
Magnesium 81mg 392mg 74%
Copper 0.56mg 1.22mg 73%
Phosphorus 266mg 642mg 54%
Manganese 1.3mg 2.482mg 51%
Fats 10.8g 42.16g 48%
Selenium 0µg 25.4µg 46%
Iron 2.7mg 5.73mg 38%
Zinc 1.14mg 4.34mg 29%
Vitamin B6 0.215mg 0.473mg 20%
Calories 192kcal 534kcal 17%
Folate 24µg 87µg 16%
Vitamin B2 0.358mg 0.161mg 15%
Calcium 111mg 255mg 14%
Vitamin B5 0.278mg 0.985mg 14%
Choline 78.7mg 14%
Potassium 412mg 813mg 12%
Monounsaturated fat 3.205g 7.527g 11%
Carbs 7.64g 28.88g 7%
Saturated fat 2.539g 3.663g 5%
Protein 20.29g 18.29g 4%
Vitamin K 4.3µg 4%
Vitamin B3 2.64mg 3.08mg 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin E 0.31mg 2%
Vitamin C 0mg 0.6mg 1%
Sodium 9mg 30mg 1%
Protein per 100 calories 11g 3.4g N/A
Calories per 10 g protein 95kcal 292kcal N/A
Weight per 100 calories 52g 19g N/A
Unsaturated / Saturated Fat ratio 3 9.9 N/A
Net carbs 7.64g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.194mg 0.297mg 0%
Threonine 0.796mg 0.766mg 0%
Isoleucine 0.88mg 0.896mg 0%
Leucine 1.43mg 1.235mg 0%
Lysine 0.908mg 0.862mg 0%
Methionine 0.175mg 0.37mg 0%
Phenylalanine 0.893mg 0.957mg 0%
Valine 0.92mg 1.072mg 0%
Histidine 0.466mg 0.472mg 0%
Omega-6 (Eicosadienoic acid) 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
2
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +757%
Contains more FatsFats +290.4%
Contains more CarbsCarbs +278%
~equal in Protein ~18.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
1
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -30.7%
Contains more Mono. FatMonounsaturated fat +134.9%
Contains more Poly. FatPolyunsaturated fat +568.1%

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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. Flax seeds - 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.