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Tempeh vs Sesame - In-Depth Nutrition Comparison

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What are the differences between Tempeh and Sesame?

  • Sesame is richer than Tempeh in Copper, Iron, Calcium, Magnesium, Selenium, Zinc, Vitamin B1, Phosphorus, Manganese, and Vitamin B6.
  • Sesame's daily need coverage for Copper is 391% more.

We used Tempeh and Seeds, sesame seeds, whole, dried types in this article.

Infographic

Tempeh vs Sesame 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
Sesame
Contains less Sodium -18.2%
Contains more Calcium +778.4%
Contains more Iron +438.9%
Contains more Magnesium +333.3%
Contains more Phosphorus +136.5%
Contains more Potassium +13.6%
Contains more Zinc +579.8%
Contains more Copper +628.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Contains less Sodium -18.2%
Contains more Calcium +778.4%
Contains more Iron +438.9%
Contains more Magnesium +333.3%
Contains more Phosphorus +136.5%
Contains more Potassium +13.6%
Contains more Zinc +579.8%
Contains more Copper +628.9%

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
3
:
7
Sesame
Contains more Vitamin B2 +44.9%
Contains more Vitamin B5 +456%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +914.1%
Contains more Vitamin B3 +71%
Contains more Vitamin B6 +267.4%
Contains more Folate +304.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Contains more Vitamin B2 +44.9%
Contains more Vitamin B5 +456%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +914.1%
Contains more Vitamin B3 +71%
Contains more Vitamin B6 +267.4%
Contains more Folate +304.2%

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 Sesame
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 Sesame Opinion
Net carbs 7.64g 11.65g Sesame
Protein 20.29g 17.73g Tempeh
Fats 10.8g 49.67g Sesame
Carbs 7.64g 23.45g Sesame
Calories 192kcal 573kcal Sesame
Starch g g
Fructose g g
Sugar g 0.3g Tempeh
Fiber g 11.8g Sesame
Calcium 111mg 975mg Sesame
Iron 2.7mg 14.55mg Sesame
Magnesium 81mg 351mg Sesame
Phosphorus 266mg 629mg Sesame
Potassium 412mg 468mg Sesame
Sodium 9mg 11mg Tempeh
Zinc 1.14mg 7.75mg Sesame
Copper 0.56mg 4.082mg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E mg 0.25mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.078mg 0.791mg Sesame
Vitamin B2 0.358mg 0.247mg Tempeh
Vitamin B3 2.64mg 4.515mg Sesame
Vitamin B5 0.278mg 0.05mg Tempeh
Vitamin B6 0.215mg 0.79mg Sesame
Folate 24µg 97µg Sesame
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg 0µg Sesame
Tryptophan 0.194mg 0.388mg Sesame
Threonine 0.796mg 0.736mg Tempeh
Isoleucine 0.88mg 0.763mg Tempeh
Leucine 1.43mg 1.358mg Tempeh
Lysine 0.908mg 0.569mg Tempeh
Methionine 0.175mg 0.586mg Sesame
Phenylalanine 0.893mg 0.94mg Sesame
Valine 0.92mg 0.99mg Sesame
Histidine 0.466mg 0.522mg Sesame
Cholesterol 0mg 0mg
Trans Fat 0g g Sesame
Saturated Fat 2.539g 6.957g Tempeh
Monounsaturated Fat 3.205g 18.759g Sesame
Polyunsaturated fat 4.3g 21.773g Sesame

Which food is preferable for your diet?

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

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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
50
Sesame
Mineral Summary Score
70
Tempeh
372
Sesame

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
106%
Sesame
Carbohydrates
8%
Tempeh
23%
Sesame
Fats
50%
Tempeh
229%
Sesame

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Tempeh
Tempeh is lower in Saturated Fat (difference - 4.418g)
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 - $4)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.