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Tempeh vs Spaghetti - In-Depth Nutrition Comparison

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A recap on differences between Tempeh and Spaghetti

  • Tempeh has more Copper, Manganese, Phosphorus, Iron, Vitamin B2, Magnesium, Vitamin B3, and Vitamin B6, however Spaghetti is higher in Selenium.
  • Tempeh covers your daily Copper needs 51% more than Spaghetti.
  • Spaghetti contains 18 times less Vitamin B2 than Tempeh. Tempeh contains 0.358mg of Vitamin B2, while Spaghetti contains 0.02mg.
  • Spaghetti has less Saturated Fat.

Food varieties used in this article are Tempeh and Pasta, cooked, unenriched, without added salt.

Infographic

Tempeh vs Spaghetti 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 +1485.7%
Contains more Iron +440%
Contains more Magnesium +350%
Contains more Phosphorus +358.6%
Contains more Potassium +836.4%
Contains more Zinc +123.5%
Contains more Copper +460%
Contains less Sodium -88.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 19% 13% 25% 4% 1% 14% 34%
Contains more Calcium +1485.7%
Contains more Iron +440%
Contains more Magnesium +350%
Contains more Phosphorus +358.6%
Contains more Potassium +836.4%
Contains more Zinc +123.5%
Contains more Copper +460%
Contains less Sodium -88.9%

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 +290%
Contains more Vitamin B2 +1690%
Contains more Vitamin B3 +560%
Contains more Vitamin B5 +148.2%
Contains more Vitamin B6 +338.8%
Contains more Folate +242.9%
Contains more Vitamin B12 +∞%
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 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Contains more Vitamin B1 +290%
Contains more Vitamin B2 +1690%
Contains more Vitamin B3 +560%
Contains more Vitamin B5 +148.2%
Contains more Vitamin B6 +338.8%
Contains more Folate +242.9%
Contains more Vitamin B12 +∞%

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 Spaghetti
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tempeh Spaghetti Opinion
Net carbs 7.64g 29.06g Spaghetti
Protein 20.29g 5.8g Tempeh
Fats 10.8g 0.93g Tempeh
Carbs 7.64g 30.86g Spaghetti
Calories 192kcal 158kcal Tempeh
Starch g 26.01g Spaghetti
Fructose g 0.03g Spaghetti
Sugar g 0.56g Tempeh
Fiber g 1.8g Spaghetti
Calcium 111mg 7mg Tempeh
Iron 2.7mg 0.5mg Tempeh
Magnesium 81mg 18mg Tempeh
Phosphorus 266mg 58mg Tempeh
Potassium 412mg 44mg Tempeh
Sodium 9mg 1mg Spaghetti
Zinc 1.14mg 0.51mg Tempeh
Copper 0.56mg 0.1mg Tempeh
Vitamin A 0IU 0IU
Vitamin E mg 0.06mg Spaghetti
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.078mg 0.02mg Tempeh
Vitamin B2 0.358mg 0.02mg Tempeh
Vitamin B3 2.64mg 0.4mg Tempeh
Vitamin B5 0.278mg 0.112mg Tempeh
Vitamin B6 0.215mg 0.049mg Tempeh
Folate 24µg 7µg Tempeh
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg 0µg Spaghetti
Tryptophan 0.194mg 0.083mg Tempeh
Threonine 0.796mg 0.206mg Tempeh
Isoleucine 0.88mg 0.228mg Tempeh
Leucine 1.43mg 0.44mg Tempeh
Lysine 0.908mg 0.133mg Tempeh
Methionine 0.175mg 0.065mg Tempeh
Phenylalanine 0.893mg 0.297mg Tempeh
Valine 0.92mg 0.262mg Tempeh
Histidine 0.466mg 0.132mg Tempeh
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.539g 0.176g Spaghetti
Monounsaturated Fat 3.205g 0.131g Tempeh
Polyunsaturated fat 4.3g 0.326g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Spaghetti
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
3
Spaghetti
Mineral Summary Score
70
Tempeh
14
Spaghetti

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
35%
Spaghetti
Carbohydrates
8%
Tempeh
31%
Spaghetti
Fats
50%
Tempeh
4%
Spaghetti

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.56g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 34)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.6)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is richer in vitamins?
Tempeh
Tempeh is relatively richer in vitamins
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 2.363g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.