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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.

Infographic

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
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 24% 18% 23% 11% 7% 4% 43%
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%

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 Folate +33.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +34.2%
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%
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%

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

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
Starch g g
Fructose g g
Sugar g 3.99g Tempeh
Fiber g 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
Vitamin A 0IU 3IU Soy milk
Vitamin E mg 0.11mg Soy milk
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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 µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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

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

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.