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  6. Tempeh vs. Spaghetti

Tempeh vs. Spaghetti — In-Depth Nutrition Comparison

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A recap on the differences between tempeh and spaghetti

  • Tempeh has more copper, manganese, protein, phosphorus, iron, vitamin B2, fats, magnesium, and vitamin B3; 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.
  • The glycemic index of spaghetti is higher.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Tempeh
Tempeh
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +1485.7%
Contains more PotassiumPotassium +836.4%
Contains more IronIron +440%
Contains more CopperCopper +460%
Contains more ZincZinc +123.5%
Contains more PhosphorusPhosphorus +358.6%
Contains more ManganeseManganese +303.7%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Tempeh
Tempeh
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 1.2% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B2Vitamin B2 +1690%
Contains more Vitamin B3Vitamin B3 +560%
Contains more Vitamin B5Vitamin B5 +148.2%
Contains more Vitamin B6Vitamin B6 +338.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +242.9%
Contains more Vitamin EVitamin E +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Spaghetti DV% diff.
Copper 0.56mg 0.1mg 51%
Selenium 0µg 26.4µg 48%
Manganese 1.3mg 0.322mg 43%
Phosphorus 266mg 58mg 30%
Protein 20.29g 5.8g 29%
Iron 2.7mg 0.5mg 28%
Vitamin B2 0.358mg 0.02mg 26%
Polyunsaturated fat 4.3g 0.326g 26%
Fats 10.8g 0.93g 15%
Magnesium 81mg 18mg 15%
Vitamin B3 2.64mg 0.4mg 14%
Vitamin B6 0.215mg 0.049mg 13%
Potassium 412mg 44mg 11%
Starch 26.01g 11%
Saturated fat 2.539g 0.176g 11%
Calcium 111mg 7mg 10%
Carbs 7.64g 30.86g 8%
Monounsaturated fat 3.205g 0.131g 8%
Fiber 1.8g 7%
Zinc 1.14mg 0.51mg 6%
Vitamin B1 0.078mg 0.02mg 5%
Folate 24µg 7µg 4%
Vitamin B5 0.278mg 0.112mg 3%
Vitamin B12 0.08µg 0µg 3%
Calories 192kcal 158kcal 2%
Omega-3 (ALA) 0.024g 2%
Choline 6.4mg 1%
Protein per 100 calories 11g 3.7g N/A
Calories per 10 g protein 95kcal 272kcal N/A
Weight per 100 calories 52g 63g N/A
Unsaturated / Saturated Fat ratio 3 2.6 N/A
Net carbs 7.64g 29.06g N/A
Sugar 0.56g N/A
Sodium 9mg 1mg 0%
Vitamin E 0.06mg 0%
Tryptophan 0.194mg 0.083mg 0%
Threonine 0.796mg 0.206mg 0%
Isoleucine 0.88mg 0.228mg 0%
Leucine 1.43mg 0.44mg 0%
Lysine 0.908mg 0.133mg 0%
Methionine 0.175mg 0.065mg 0%
Phenylalanine 0.893mg 0.297mg 0%
Valine 0.92mg 0.262mg 0%
Histidine 0.466mg 0.132mg 0%
Fructose 0.03g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
2
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more ProteinProtein +249.8%
Contains more FatsFats +1061.3%
Contains more CarbsCarbs +303.9%
~equal in Water ~62.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
2
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains more Mono. FatMonounsaturated fat +2346.6%
Contains more Poly. FatPolyunsaturated fat +1219%
Contains less Sat. FatSaturated fat -93.1%

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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. 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.