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  6. Tempeh vs. Shortbread

Tempeh vs. Shortbread — In-Depth Nutrition Comparison

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What are the main differences between tempeh and shortbread?

  • Tempeh is richer in copper, manganese, phosphorus, magnesium, and vitamin B6, yet shortbread is richer in vitamin B1, folate, and selenium.
  • Tempeh's daily need coverage for copper is 52% higher.
  • Tempeh has 6 times more magnesium than shortbread. Tempeh has 81mg of magnesium, while shortbread has 14mg.
  • Tempeh contains less saturated fat.
  • Tempeh has a lower glycemic index than shortbread.

We used Tempeh and Cookies, shortbread, commercially prepared, plain types in this comparison.

Infographic

Tempeh vs Shortbread 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
8
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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +478.6%
Contains more CalciumCalcium +753.8%
Contains more PotassiumPotassium +368.2%
Contains more CopperCopper +522.2%
Contains more ZincZinc +132.7%
Contains more PhosphorusPhosphorus +303%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +230.8%
Contains more IronIron +10.4%
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 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 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B6Vitamin B6 +202.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +352.6%
Contains more Vitamin B3Vitamin B3 +24.1%
Contains more Vitamin B5Vitamin B5 +15.5%
Contains more FolateFolate +237.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Shortbread DV% diff.
Copper 0.56mg 0.09mg 52%
Manganese 1.3mg 0.393mg 39%
Protein 20.29g 5.37g 30%
Phosphorus 266mg 66mg 29%
Polyunsaturated fat 4.3g 8.326g 27%
Saturated fat 2.539g 8.105g 25%
Fats 10.8g 26.22g 24%
Vitamin B1 0.078mg 0.353mg 23%
Carbs 7.64g 63.78g 19%
Starch 40.47g 17%
Vitamin E 2.44mg 16%
Calories 192kcal 514kcal 16%
Magnesium 81mg 14mg 16%
Sodium 9mg 353mg 15%
Folate 24µg 81µg 14%
Vitamin B6 0.215mg 0.071mg 11%
Selenium 0µg 6.2µg 11%
Potassium 412mg 88mg 10%
Calcium 111mg 13mg 10%
Monounsaturated fat 3.205g 6.708g 9%
Vitamin K 11µg 9%
Zinc 1.14mg 0.49mg 6%
Fiber 1.3g 5%
Vitamin B3 2.64mg 3.275mg 4%
Iron 2.7mg 2.98mg 4%
Vitamin B2 0.358mg 0.314mg 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin B5 0.278mg 0.321mg 1%
Net carbs 7.64g 62.48g N/A
Sugar 21.65g N/A
Trans fat 0g 0.714g N/A
Choline 0.9mg 0%
Tryptophan 0.194mg 0%
Threonine 0.796mg 0%
Isoleucine 0.88mg 0%
Leucine 1.43mg 0%
Lysine 0.908mg 0%
Methionine 0.175mg 0%
Phenylalanine 0.893mg 0%
Valine 0.92mg 0%
Histidine 0.466mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +277.8%
Contains more WaterWater +1556.9%
Contains more OtherOther +57.3%
Contains more FatsFats +142.8%
Contains more CarbsCarbs +734.8%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -68.7%
Contains more Mono. FatMonounsaturated fat +109.3%
Contains more Poly. FatPolyunsaturated fat +93.6%

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.