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Tempeh vs Spätzle - In-Depth Nutrition Comparison

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The main differences between Tempeh and Spätzle

  • Tempeh has more Copper, Manganese, Phosphorus, Iron, Vitamin B2, Magnesium, Vitamin B3, Vitamin B6 and Potassium, however Spätzle has more Selenium.
  • Daily need coverage for Copper from Tempeh is 51% higher.
  • Spätzle has 18 times less Vitamin B2 than Tempeh. Tempeh has 0.358mg of Vitamin B2, while Spätzle has 0.02mg.

Food types used in this article are Tempeh and Noodles, egg, cooked, unenriched, with added salt.

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Tempeh vs Spätzle 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 +350%
Contains more Calcium +825%
Contains more Potassium +984.2%
Contains more Magnesium +285.7%
Contains more Copper +471.4%
Contains more Zinc +75.4%
Contains more Phosphorus +250%
Contains less Sodium -94.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 4% 15% 33% 18% 33% 22%
Contains more Iron +350%
Contains more Calcium +825%
Contains more Potassium +984.2%
Contains more Magnesium +285.7%
Contains more Copper +471.4%
Contains more Zinc +75.4%
Contains more Phosphorus +250%
Contains less Sodium -94.5%

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
7
:
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +1690%
Contains more Vitamin B3 +560%
Contains more Vitamin B6 +367.4%
Contains more Folate +242.9%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +12.5%
Equal in Vitamin B5 - 0.263
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% 2% 4% 0% 8% 5% 8% 16% 11% 12% 0% 6%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +1690%
Contains more Vitamin B3 +560%
Contains more Vitamin B6 +367.4%
Contains more Folate +242.9%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +12.5%
Equal in Vitamin B5 - 0.263

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Tempeh
6
Spätzle
Mineral Summary Score
70
Tempeh
19
Spätzle

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 the food
Protein
122%
Tempeh
27%
Spätzle
Carbohydrates
8%
Tempeh
25%
Spätzle
Fats
50%
Tempeh
10%
Spätzle

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tempeh Spätzle
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tempeh Spätzle
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 Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 29mg)
Which food contains less Sugars?
Tempeh
Tempeh contains less Sugars (difference - 0.4g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 156mg)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated Fat?
Spätzle
Spätzle is lower in Saturated Fat (difference - 2.12g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tempeh Spätzle Opinion
Calories 192 138 Tempeh
Protein 20.29 4.54 Tempeh
Fats 10.8 2.07 Tempeh
Vitamin C 0 0
Carbs 7.64 25.16 Spätzle
Cholesterol 0 29 Tempeh
Vitamin D 0 Tempeh
Iron 2.7 0.6 Tempeh
Calcium 111 12 Tempeh
Potassium 412 38 Tempeh
Magnesium 81 21 Tempeh
Sugars 0.4 Tempeh
Fiber 1.2 Spätzle
Copper 0.56 0.098 Tempeh
Zinc 1.14 0.65 Tempeh
Starch
Phosphorus 266 76 Tempeh
Sodium 9 165 Tempeh
Vitamin A 0 21 Spätzle
Vitamin E 0.17 Spätzle
Vitamin D 0 Tempeh
Vitamin B1 0.078 0.03 Tempeh
Vitamin B2 0.358 0.02 Tempeh
Vitamin B3 2.64 0.4 Tempeh
Vitamin B5 0.278 0.263 Tempeh
Vitamin B6 0.215 0.046 Tempeh
Vitamin B12 0.08 0.09 Spätzle
Vitamin K 0 Spätzle
Folate 24 7 Tempeh
Trans Fat 0 0.029 Tempeh
Saturated Fat 2.539 0.419 Spätzle
Monounsaturated Fat 3.205 0.581 Tempeh
Polyunsaturated fat 4.3 0.552 Tempeh
Tryptophan 0.194 0.043 Tempeh
Threonine 0.796 0.138 Tempeh
Isoleucine 0.88 0.19 Tempeh
Leucine 1.43 0.365 Tempeh
Lysine 0.908 0.137 Tempeh
Methionine 0.175 0.086 Tempeh
Phenylalanine 0.893 0.24 Tempeh
Valine 0.92 0.22 Tempeh
Histidine 0.466 0.121 Tempeh
Fructose 0 Spätzle

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/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.