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Tempeh vs. Soybean meal — In-Depth Nutrition Comparison

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Summary of differences between tempeh and soybean meal

  • Tempeh has less copper, iron, manganese, folate, phosphorus, potassium, magnesium, vitamin B1, zinc, and vitamin B5 than soybean meal.
  • Soybean meal covers your daily need for copper, 160% more than tempeh.
  • The glycemic index of soybean meal is higher.

These are the specific foods used in this comparison Tempeh and Soy meal, defatted, raw.

Infographic

Tempeh vs Soybean meal 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
0
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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more MagnesiumMagnesium +277.8%
Contains more CalciumCalcium +119.8%
Contains more PotassiumPotassium +504.4%
Contains more IronIron +407.4%
Contains more CopperCopper +257.1%
Contains more ZincZinc +343.9%
Contains more PhosphorusPhosphorus +163.5%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +192.3%
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
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 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin B2Vitamin B2 +42.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +785.9%
Contains more Vitamin B5Vitamin B5 +610.8%
Contains more Vitamin B6Vitamin B6 +164.7%
Contains more FolateFolate +1162.5%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.587mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tempeh Soybean meal DV% diff.
Copper 0.56mg 2mg 160%
Iron 2.7mg 13.7mg 138%
Manganese 1.3mg 3.8mg 109%
Folate 24µg 303µg 70%
Phosphorus 266mg 701mg 62%
Potassium 412mg 2490mg 61%
Protein 20.29g 49.2g 58%
Magnesium 81mg 306mg 54%
Vitamin B1 0.078mg 0.691mg 51%
Zinc 1.14mg 5.06mg 36%
Vitamin B5 0.278mg 1.976mg 34%
Vitamin B6 0.215mg 0.569mg 27%
Polyunsaturated fat 4.3g 1.045g 22%
Calcium 111mg 244mg 13%
Fats 10.8g 2.39g 13%
Saturated fat 2.539g 0.268g 10%
Carbs 7.64g 35.89g 9%
Vitamin B2 0.358mg 0.251mg 8%
Monounsaturated fat 3.205g 0.409g 7%
Calories 192kcal 337kcal 7%
Selenium 0µg 3.3µg 6%
Vitamin B12 0.08µg 0µg 3%
Net carbs 7.64g 35.89g N/A
Sodium 9mg 3mg 0%
Vitamin A 0µg 2µg 0%
Vitamin B3 2.64mg 2.587mg 0%
Tryptophan 0.194mg 0.653mg 0%
Threonine 0.796mg 1.952mg 0%
Isoleucine 0.88mg 2.18mg 0%
Leucine 1.43mg 3.66mg 0%
Lysine 0.908mg 2.991mg 0%
Methionine 0.175mg 0.606mg 0%
Phenylalanine 0.893mg 2.346mg 0%
Valine 0.92mg 2.243mg 0%
Histidine 0.466mg 1.212mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more FatsFats +351.9%
Contains more WaterWater +759.5%
Contains more ProteinProtein +142.5%
Contains more CarbsCarbs +369.8%
Contains more OtherOther +244.4%

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% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains more Mono. FatMonounsaturated fat +683.6%
Contains more Poly. FatPolyunsaturated fat +311.5%
Contains less Sat. FatSaturated fat -89.4%

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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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.