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Tempeh vs Soba - In-Depth Nutrition Comparison

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How are Tempeh and Soba different?

  • Tempeh has more Copper, Manganese, Phosphorus, Iron, Vitamin B2, Magnesium, Vitamin B6, Vitamin B3, and Potassium than Soba.
  • Daily need coverage for Copper from Tempeh is 61% higher.
  • Tempeh contains 134 times more Saturated Fat than Soba. While Tempeh contains 2.539g of Saturated Fat, Soba contains only 0.019g.

Tempeh and Noodles, japanese, soba, cooked are the varieties used in this article.

Infographic

Tempeh vs Soba 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tempeh
8
:
0
Soba
Contains more Calcium +2675%
Contains more Iron +462.5%
Contains more Magnesium +800%
Contains more Phosphorus +964%
Contains more Potassium +1077.1%
Contains less Sodium -85%
Contains more Zinc +850%
Contains more Copper +6900%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
Contains more Calcium +2675%
Contains more Iron +462.5%
Contains more Magnesium +800%
Contains more Phosphorus +964%
Contains more Potassium +1077.1%
Contains less Sodium -85%
Contains more Zinc +850%
Contains more Copper +6900%

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
6
:
1
Soba
Contains more Vitamin B2 +1276.9%
Contains more Vitamin B3 +417.6%
Contains more Vitamin B5 +18.3%
Contains more Vitamin B6 +437.5%
Contains more Folate +242.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +20.5%
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 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin B2 +1276.9%
Contains more Vitamin B3 +417.6%
Contains more Vitamin B5 +18.3%
Contains more Vitamin B6 +437.5%
Contains more Folate +242.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +20.5%

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 Soba
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tempeh Soba Opinion
Net carbs 7.64g 21.44g Soba
Protein 20.29g 5.06g Tempeh
Fats 10.8g 0.1g Tempeh
Carbs 7.64g 21.44g Soba
Calories 192kcal 99kcal Tempeh
Starch g g
Fructose g g
Sugar g g
Fiber g g
Calcium 111mg 4mg Tempeh
Iron 2.7mg 0.48mg Tempeh
Magnesium 81mg 9mg Tempeh
Phosphorus 266mg 25mg Tempeh
Potassium 412mg 35mg Tempeh
Sodium 9mg 60mg Tempeh
Zinc 1.14mg 0.12mg Tempeh
Copper 0.56mg 0.008mg Tempeh
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.078mg 0.094mg Soba
Vitamin B2 0.358mg 0.026mg Tempeh
Vitamin B3 2.64mg 0.51mg Tempeh
Vitamin B5 0.278mg 0.235mg Tempeh
Vitamin B6 0.215mg 0.04mg Tempeh
Folate 24µg 7µg Tempeh
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg µg
Tryptophan 0.194mg 0.072mg Tempeh
Threonine 0.796mg 0.177mg Tempeh
Isoleucine 0.88mg 0.195mg Tempeh
Leucine 1.43mg 0.33mg Tempeh
Lysine 0.908mg 0.214mg Tempeh
Methionine 0.175mg 0.072mg Tempeh
Phenylalanine 0.893mg 0.217mg Tempeh
Valine 0.92mg 0.249mg Tempeh
Histidine 0.466mg 0.119mg Tempeh
Cholesterol 0mg 0mg
Trans Fat 0g g Soba
Saturated Fat 2.539g 0.019g Soba
Monounsaturated Fat 3.205g 0.026g Tempeh
Polyunsaturated fat 4.3g 0.031g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Soba
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
6
Soba
Mineral Summary Score
70
Tempeh
7
Soba

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
30%
Soba
Carbohydrates
8%
Tempeh
21%
Soba
Fats
50%
Tempeh
0%
Soba

Comparison summary

Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 51mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is richer in vitamins?
Tempeh
Tempeh is relatively richer in vitamins
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 2.52g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.