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  6. Tempeh vs. Soybean raw

Tempeh vs. Soybean raw — In-Depth Nutrition Comparison

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Important differences between tempeh and soybean raw

  • Tempeh has less iron, copper, folate, vitamin B1, phosphorus, manganese, magnesium, potassium, vitamin B2, and zinc.
  • Soybean raw's daily need coverage for iron is 163% more.

The food varieties used in the comparison are Tempeh and Soybeans, mature seeds, raw.

Infographic

Tempeh vs Soybean raw 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
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +245.7%
Contains more CalciumCalcium +149.5%
Contains more PotassiumPotassium +336.2%
Contains more IronIron +481.5%
Contains more CopperCopper +196.1%
Contains more ZincZinc +328.9%
Contains more PhosphorusPhosphorus +164.7%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +93.6%
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
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin B3Vitamin B3 +62.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1020.5%
Contains more Vitamin B2Vitamin B2 +143%
Contains more Vitamin B5Vitamin B5 +185.3%
Contains more Vitamin B6Vitamin B6 +75.3%
Contains more FolateFolate +1462.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Soybean raw DV% diff.
Iron 2.7mg 15.7mg 163%
Copper 0.56mg 1.658mg 122%
Folate 24µg 375µg 88%
Vitamin B1 0.078mg 0.874mg 66%
Phosphorus 266mg 704mg 63%
Manganese 1.3mg 2.517mg 53%
Magnesium 81mg 280mg 47%
Polyunsaturated fat 4.3g 11.255g 46%
Potassium 412mg 1797mg 41%
Vitamin K 47µg 39%
Vitamin B2 0.358mg 0.87mg 39%
Fiber 9.3g 37%
Zinc 1.14mg 4.89mg 34%
Protein 20.29g 36.49g 32%
Selenium 0µg 17.8µg 32%
Choline 115.9mg 21%
Calcium 111mg 277mg 17%
Fats 10.8g 19.94g 14%
Calories 192kcal 446kcal 13%
Vitamin B6 0.215mg 0.377mg 12%
Vitamin B5 0.278mg 0.793mg 10%
Carbs 7.64g 30.16g 8%
Vitamin C 0mg 6mg 7%
Vitamin E 0.85mg 6%
Vitamin B3 2.64mg 1.623mg 6%
Monounsaturated fat 3.205g 4.404g 3%
Vitamin B12 0.08µg 0µg 3%
Saturated fat 2.539g 2.884g 2%
Net carbs 7.64g 20.86g N/A
Sugar 7.33g N/A
Sodium 9mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.194mg 0.591mg 0%
Threonine 0.796mg 1.766mg 0%
Isoleucine 0.88mg 1.971mg 0%
Leucine 1.43mg 3.309mg 0%
Lysine 0.908mg 2.706mg 0%
Methionine 0.175mg 0.547mg 0%
Phenylalanine 0.893mg 2.122mg 0%
Valine 0.92mg 2.029mg 0%
Histidine 0.466mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
1
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +598.5%
Contains more ProteinProtein +79.8%
Contains more FatsFats +84.6%
Contains more CarbsCarbs +294.8%
Contains more OtherOther +200.6%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -12%
Contains more Mono. FatMonounsaturated fat +37.4%
Contains more Poly. FatPolyunsaturated fat +161.7%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.