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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, selenium, iron, zinc, vitamin B6, and folate 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

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
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

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin B2Vitamin B2 +122.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
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 FolateFolate +262.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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%
Contains more OtherOther +129%
~equal in Protein ~18.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Flax seeds
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

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%
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Flax seeds
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
62%
Flax seeds
Minerals Daily Need Coverage Score
73%
Tempeh
191%
Flax seeds

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 seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.