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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tempeh
1
:
9
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%
Contains more Manganese +89.2%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
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%
Contains more Manganese +89.2%
Contains more Selenium +∞%

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
3
:
8
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 Choline Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 14% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
2
:
3
Sesame
Contains more Protein +14.4%
Contains more Water +1171.9%
Contains more Fats +359.9%
Contains more Carbs +206.9%
Contains more Other +175.3%
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% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more Protein +14.4%
Contains more Water +1171.9%
Contains more Fats +359.9%
Contains more Carbs +206.9%
Contains more Other +175.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
1
:
2
Sesame
Contains less Saturated Fat -63.5%
Contains more Monounsaturated Fat +485.3%
Contains more Polyunsaturated fat +406.3%
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -63.5%
Contains more Monounsaturated Fat +485.3%
Contains more Polyunsaturated fat +406.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Sugar 0.3g Tempeh
Fiber 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
Manganese 1.3mg 2.46mg Sesame
Selenium 0µg 34.4µg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E 0.25mg Sesame
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
Choline 25.6mg 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
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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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
47%
Sesame
Minerals Daily Need Coverage Score
73%
Tempeh
348%
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

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. 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.