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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.

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Tempeh vs Soy milk infographic
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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
:
Contains more Iron +321.9%
Contains more Calcium +344%
Contains more Potassium +249.2%
Contains more Magnesium +224%
Contains more Copper +337.5%
Contains more Zinc +850%
Contains more Phosphorus +411.5%
Contains less Sodium -82.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 8% 11% 18% 43% 4% 23% 7%
Contains more Iron +321.9%
Contains more Calcium +344%
Contains more Potassium +249.2%
Contains more Magnesium +224%
Contains more Copper +337.5%
Contains more Zinc +850%
Contains more Phosphorus +411.5%
Contains less Sodium -82.4%

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
:
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 Vitamin B12 +∞%
Contains more Folate +33.3%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +34.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 3% 0% 15% 16% 10% 23% 18% 0% 8% 14%
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 Vitamin B12 +∞%
Contains more Folate +33.3%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +34.2%

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
9
Soy milk
Mineral Summary Score
70
Tempeh
17
Soy milk

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
20%
Soy milk
Carbohydrates
8%
Tempeh
6%
Soy milk
Fats
50%
Tempeh
8%
Soy milk

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Soy milk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 - 47)
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.

All nutrients comparison - raw data values

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

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. 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.