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  6. Tempeh vs. Soy sauce

Tempeh vs. Soy sauce — In-Depth Nutrition Comparison

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What are the differences between Tempeh and Soy sauce?

  • Tempeh is richer than Soy sauce in Copper, Iron, Vitamin B2, Phosphorus, Manganese, Calcium, and Vitamin B6.
  • Soy sauce's daily need coverage for Sodium is 238% more.
  • Tempeh has 35 times more Saturated Fat than Soy sauce. While Tempeh has 2.539g of Saturated Fat, Soy sauce has only 0.073g.

We used Tempeh and Soy sauce made from soy and wheat (shoyu) types in this article.

Infographic

Tempeh vs Soy sauce 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
:
2
Soy sauce
Soy sauce
Contains more Calcium +236.4%
Contains more Iron +86.2%
Contains more Phosphorus +60.2%
Contains less Sodium -99.8%
Contains more Zinc +31%
Contains more Copper +1202.3%
Contains more Manganese +27.7%
Contains more Selenium +∞%
Equal in Magnesium - 74
Equal in Potassium - 435
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Contains more Calcium +236.4%
Contains more Iron +86.2%
Contains more Phosphorus +60.2%
Contains less Sodium -99.8%
Contains more Zinc +31%
Contains more Copper +1202.3%
Contains more Manganese +27.7%
Contains more Selenium +∞%
Equal in Magnesium - 74
Equal in Potassium - 435

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
6
:
3
Soy sauce
Soy sauce
Contains more Vitamin B1 +136.4%
Contains more Vitamin B2 +117%
Contains more Vitamin B3 +20.2%
Contains more Vitamin B6 +45.3%
Contains more Folate +71.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.297
Tempeh
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%
Soy sauce
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% 9% 39% 42% 18% 35% 11% 0% 0%
Contains more Vitamin B1 +136.4%
Contains more Vitamin B2 +117%
Contains more Vitamin B3 +20.2%
Contains more Vitamin B6 +45.3%
Contains more Folate +71.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.297

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
3
:
2
Soy sauce
Soy sauce
Contains more Protein +149.3%
Contains more Fats +1794.7%
Contains more Carbs +55%
Contains more Water +19.3%
Contains more Other +838.9%
Tempeh
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more Protein +149.3%
Contains more Fats +1794.7%
Contains more Carbs +55%
Contains more Water +19.3%
Contains more Other +838.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
2
:
1
Soy sauce
Soy sauce
Contains more Monounsaturated Fat +3542%
Contains more Polyunsaturated fat +1535%
Contains less Saturated Fat -97.1%
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Contains more Monounsaturated Fat +3542%
Contains more Polyunsaturated fat +1535%
Contains less Saturated Fat -97.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Soy sauce Opinion
Net carbs 7.64g 4.13g Tempeh
Protein 20.29g 8.14g Tempeh
Fats 10.8g 0.57g Tempeh
Carbs 7.64g 4.93g Tempeh
Calories 192kcal 53kcal Tempeh
Sugar 0.4g Tempeh
Fiber 0.8g Soy sauce
Calcium 111mg 33mg Tempeh
Iron 2.7mg 1.45mg Tempeh
Magnesium 81mg 74mg Tempeh
Phosphorus 266mg 166mg Tempeh
Potassium 412mg 435mg Soy sauce
Sodium 9mg 5493mg Tempeh
Zinc 1.14mg 0.87mg Tempeh
Copper 0.56mg 0.043mg Tempeh
Manganese 1.3mg 1.018mg Tempeh
Selenium 0µg 0.5µg Soy sauce
Vitamin B1 0.078mg 0.033mg Tempeh
Vitamin B2 0.358mg 0.165mg Tempeh
Vitamin B3 2.64mg 2.196mg Tempeh
Vitamin B5 0.278mg 0.297mg Soy sauce
Vitamin B6 0.215mg 0.148mg Tempeh
Folate 24µg 14µg Tempeh
Vitamin B12 0.08µg 0µg Tempeh
Tryptophan 0.194mg 0.096mg Tempeh
Threonine 0.796mg 0.271mg Tempeh
Isoleucine 0.88mg 0.318mg Tempeh
Leucine 1.43mg 0.537mg Tempeh
Lysine 0.908mg 0.381mg Tempeh
Methionine 0.175mg 0.097mg Tempeh
Phenylalanine 0.893mg 0.353mg Tempeh
Valine 0.92mg 0.332mg Tempeh
Histidine 0.466mg 0.174mg Tempeh
Saturated Fat 2.539g 0.073g Soy sauce
Monounsaturated Fat 3.205g 0.088g Tempeh
Polyunsaturated fat 4.3g 0.263g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Soy sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
20%
Tempeh
12%
Soy sauce
Minerals Daily Need Coverage Score
73%
Tempeh
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 5484mg)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $3.4)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 2.466g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (15)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.