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  6. Tempeh vs. Sesame

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
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
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%
Sesame
Sesame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains less SodiumSodium -18.2%
Contains more MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +778.4%
Contains more PotassiumPotassium +13.6%
Contains more IronIron +438.9%
Contains more CopperCopper +628.9%
Contains more ZincZinc +579.8%
Contains more PhosphorusPhosphorus +136.5%
Contains more ManganeseManganese +89.2%
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
Tempeh
3
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%
Sesame
Sesame
5
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% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin B2Vitamin B2 +44.9%
Contains more Vitamin B5Vitamin B5 +456%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +914.1%
Contains more Vitamin B3Vitamin B3 +71%
Contains more Vitamin B6Vitamin B6 +267.4%
Contains more FolateFolate +304.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Sesame DV% diff.
Copper 0.56mg 4.082mg 391%
Iron 2.7mg 14.55mg 148%
Polyunsaturated fat 4.3g 21.773g 116%
Calcium 111mg 975mg 86%
Magnesium 81mg 351mg 64%
Selenium 0µg 34.4µg 63%
Fats 10.8g 49.67g 60%
Zinc 1.14mg 7.75mg 60%
Vitamin B1 0.078mg 0.791mg 59%
Phosphorus 266mg 629mg 52%
Manganese 1.3mg 2.46mg 50%
Fiber 11.8g 47%
Vitamin B6 0.215mg 0.79mg 44%
Monounsaturated fat 3.205g 18.759g 39%
Saturated fat 2.539g 6.957g 20%
Calories 192kcal 573kcal 19%
Folate 24µg 97µg 18%
Vitamin B3 2.64mg 4.515mg 12%
Vitamin B2 0.358mg 0.247mg 9%
Protein 20.29g 17.73g 5%
Carbs 7.64g 23.45g 5%
Vitamin B5 0.278mg 0.05mg 5%
Choline 25.6mg 5%
Vitamin B12 0.08µg 0µg 3%
Potassium 412mg 468mg 2%
Vitamin E 0.25mg 2%
Protein per 100 calories 11g 3.1g N/A
Calories per 10 g protein 95kcal 323kcal N/A
Weight per 100 calories 52g 17g N/A
Unsaturated / Saturated Fat ratio 3 5.8 N/A
Net carbs 7.64g 11.65g N/A
Sugar 0.3g N/A
Sodium 9mg 11mg 0%
Tryptophan 0.194mg 0.388mg 0%
Threonine 0.796mg 0.736mg 0%
Isoleucine 0.88mg 0.763mg 0%
Leucine 1.43mg 1.358mg 0%
Lysine 0.908mg 0.569mg 0%
Methionine 0.175mg 0.586mg 0%
Phenylalanine 0.893mg 0.94mg 0%
Valine 0.92mg 0.99mg 0%
Histidine 0.466mg 0.522mg 0%

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
Sesame
Sesame
3
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 ProteinProtein +14.4%
Contains more WaterWater +1171.9%
Contains more FatsFats +359.9%
Contains more CarbsCarbs +206.9%
Contains more OtherOther +175.3%

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
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -63.5%
Contains more Mono. FatMonounsaturated fat +485.3%
Contains more Poly. FatPolyunsaturated fat +406.3%

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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. 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.