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  6. Tempeh vs. Soy milk

Tempeh vs. Soy milk — In-Depth Nutrition Comparison

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The main differences between Tempeh and Soy milk

  • Soy milk contains less Copper, Manganese, Phosphorus, Iron, Vitamin B2, Magnesium, Vitamin B3, Vitamin B6, and Zinc than Tempeh.
  • Daily need coverage for Copper from Tempeh is 48% higher.
  • Soy milk has 12 times less Saturated Fat than Tempeh. Tempeh has 2.539g of Saturated Fat, while Soy milk has 0.205g.

Food types used in this article are Tempeh and Soymilk, original and vanilla, unfortified.

Infographic

Tempeh vs Soy milk 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
9
:
1
Soy milk
Soy milk
Contains more Calcium +344%
Contains more Iron +321.9%
Contains more Magnesium +224%
Contains more Phosphorus +411.5%
Contains more Potassium +249.2%
Contains less Sodium -82.4%
Contains more Zinc +850%
Contains more Copper +337.5%
Contains more Manganese +483%
Contains more Selenium +∞%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains more Calcium +344%
Contains more Iron +321.9%
Contains more Magnesium +224%
Contains more Phosphorus +411.5%
Contains more Potassium +249.2%
Contains less Sodium -82.4%
Contains more Zinc +850%
Contains more Copper +337.5%
Contains more Manganese +483%
Contains more Selenium +∞%

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
:
4
Soy milk
Soy milk
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +418.8%
Contains more Vitamin B3 +414.6%
Contains more Vitamin B6 +179.2%
Contains more Folate +33.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +34.2%
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 milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +418.8%
Contains more Vitamin B3 +414.6%
Contains more Vitamin B6 +179.2%
Contains more Folate +33.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +34.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
4
:
1
Soy milk
Soy milk
Contains more Protein +520.5%
Contains more Fats +517.1%
Contains more Carbs +21.7%
Contains more Other +149.2%
Contains more Water +47.6%
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 milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more Protein +520.5%
Contains more Fats +517.1%
Contains more Carbs +21.7%
Contains more Other +149.2%
Contains more Water +47.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
2
:
1
Soy milk
Soy milk
Contains more Monounsaturated Fat +699.3%
Contains more Polyunsaturated fat +347.5%
Contains less Saturated Fat -91.9%
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Contains more Monounsaturated Fat +699.3%
Contains more Polyunsaturated fat +347.5%
Contains less Saturated Fat -91.9%

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 milk
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tempeh Soy milk Opinion
Net carbs 7.64g 5.68g Tempeh
Protein 20.29g 3.27g Tempeh
Fats 10.8g 1.75g Tempeh
Carbs 7.64g 6.28g Tempeh
Calories 192kcal 54kcal Tempeh
Sugar 3.99g Tempeh
Fiber 0.6g Soy milk
Calcium 111mg 25mg Tempeh
Iron 2.7mg 0.64mg Tempeh
Magnesium 81mg 25mg Tempeh
Phosphorus 266mg 52mg Tempeh
Potassium 412mg 118mg Tempeh
Sodium 9mg 51mg Tempeh
Zinc 1.14mg 0.12mg Tempeh
Copper 0.56mg 0.128mg Tempeh
Manganese 1.3mg 0.223mg Tempeh
Selenium 0µg 4.8µg Soy milk
Vitamin A 0IU 3IU Soy milk
Vitamin E 0.11mg Soy milk
Vitamin B1 0.078mg 0.06mg Tempeh
Vitamin B2 0.358mg 0.069mg Tempeh
Vitamin B3 2.64mg 0.513mg Tempeh
Vitamin B5 0.278mg 0.373mg Soy milk
Vitamin B6 0.215mg 0.077mg Tempeh
Folate 24µg 18µg Tempeh
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K 3µg Soy milk
Tryptophan 0.194mg 0.038mg Tempeh
Threonine 0.796mg 0.108mg Tempeh
Isoleucine 0.88mg 0.114mg Tempeh
Leucine 1.43mg 0.186mg Tempeh
Lysine 0.908mg 0.131mg Tempeh
Methionine 0.175mg 0.027mg Tempeh
Phenylalanine 0.893mg 0.113mg Tempeh
Valine 0.92mg 0.117mg Tempeh
Histidine 0.466mg 0.061mg Tempeh
Saturated Fat 2.539g 0.205g Soy milk
Monounsaturated Fat 3.205g 0.401g Tempeh
Polyunsaturated fat 4.3g 0.961g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Soy milk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Tempeh
9%
Soy milk
Minerals Daily Need Coverage Score
73%
Tempeh
19%
Soy milk

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 3.99g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 42mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 22)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.8)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 2.334g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.