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Tempeh vs. Pretzel — In-Depth Nutrition Comparison

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Differences between tempeh and pretzel

  • Tempeh has more copper, phosphorus, manganese, magnesium, and vitamin B6, while pretzel has more folate, vitamin B1, iron, and vitamin B3.
  • Pretzel's daily need coverage for sodium is 54% higher.
  • Pretzel contains 4 times less copper than tempeh. Tempeh contains 0.56mg of copper, while pretzel contains 0.156mg.
  • The amount of sodium in tempeh is lower.
  • Tempeh has a lower glycemic index. The glycemic index of tempeh is 15, while the glycemic index of pretzel is 83.

The food types used in this comparison are Tempeh and Snacks, pretzels, hard, plain, salted.

Infographic

Tempeh vs Pretzel 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
7
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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more MagnesiumMagnesium +179.3%
Contains more CalciumCalcium +311.1%
Contains more PotassiumPotassium +84.8%
Contains more CopperCopper +259%
Contains more PhosphorusPhosphorus +107.8%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +28.1%
Contains more IronIron +69.6%
Contains more SeleniumSelenium +∞%
~equal in Zinc ~1.04mg

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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin B6Vitamin B6 +190.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +443.6%
Contains more Vitamin B3Vitamin B3 +99.6%
Contains more Vitamin B5Vitamin B5 +15.8%
Contains more FolateFolate +591.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.332mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more ProteinProtein +102.1%
Contains more FatsFats +268.6%
Contains more WaterWater +1805.8%
Contains more CarbsCarbs +952.2%
Contains more OtherOther +116.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
2
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains more Mono. FatMonounsaturated fat +340.9%
Contains more Poly. FatPolyunsaturated fat +233.1%
Contains less Sat. FatSaturated fat -84.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Pretzel
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tempeh Pretzel DV% diff.
Sodium 9mg 1240mg 54%
Copper 0.56mg 0.156mg 45%
Folate 24µg 166µg 36%
Starch 72.58g 30%
Vitamin B1 0.078mg 0.424mg 29%
Iron 2.7mg 4.58mg 24%
Carbs 7.64g 80.39g 24%
Protein 20.29g 10.04g 21%
Polyunsaturated fat 4.3g 1.291g 20%
Phosphorus 266mg 128mg 20%
Vitamin B3 2.64mg 5.27mg 16%
Fiber 3.4g 14%
Manganese 1.3mg 1.015mg 12%
Fats 10.8g 2.93g 12%
Magnesium 81mg 29mg 12%
Vitamin B6 0.215mg 0.074mg 11%
Saturated fat 2.539g 0.391g 10%
Calories 192kcal 384kcal 10%
Selenium 0µg 4.4µg 8%
Calcium 111mg 27mg 8%
Monounsaturated fat 3.205g 0.727g 6%
Potassium 412mg 223mg 6%
Choline 29.5mg 5%
Vitamin E 0.47mg 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin C 0mg 2.1mg 2%
Vitamin B2 0.358mg 0.332mg 2%
Vitamin K 2.8µg 2%
Vitamin B5 0.278mg 0.322mg 1%
Zinc 1.14mg 1.04mg 1%
Net carbs 7.64g 76.99g N/A
Sugar 2.21g N/A
Trans fat 0g 0.004g N/A
Tryptophan 0.194mg 0.097mg 0%
Threonine 0.796mg 0.25mg 0%
Isoleucine 0.88mg 0.407mg 0%
Leucine 1.43mg 0.757mg 0%
Lysine 0.908mg 0.257mg 0%
Methionine 0.175mg 0.177mg 0%
Phenylalanine 0.893mg 0.52mg 0%
Valine 0.92mg 0.48mg 0%
Histidine 0.466mg 0.22mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Pretzel
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
37%
Pretzel
Minerals Daily Need Coverage Score
73%
Tempeh
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 1231mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 68)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2.4)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated fat?
Pretzel
Pretzel is lower in Saturated fat (difference - 2.148g)
Which food is richer in vitamins?
Pretzel
Pretzel 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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.