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Tempeh vs. Swiss cheese — In-Depth Nutrition Comparison

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The main differences between tempeh and Swiss cheese

  • Tempeh has more copper, manganese, and iron; however, Swiss cheese has more vitamin B12, calcium, selenium, phosphorus, and zinc.
  • Daily need coverage for vitamin B12 for Swiss cheese is 124% higher.
  • Swiss cheese has 50 times less manganese than tempeh. Tempeh has 1.3mg of manganese, while Swiss cheese has 0.026mg.
  • Tempeh is lower in saturated fat.
  • Swiss cheese has a higher glycemic index than tempeh.

Food types used in this article are Tempeh and Cheese, swiss.

Infographic

Tempeh vs Swiss cheese 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tempeh
6
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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +145.5%
Contains more PotassiumPotassium +472.2%
Contains more IronIron +1976.9%
Contains more CopperCopper +1091.5%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +4900%
Contains more CalciumCalcium +701.8%
Contains more ZincZinc +283.3%
Contains more PhosphorusPhosphorus +115.8%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tempeh
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin B1Vitamin B1 +609.1%
Contains more Vitamin B2Vitamin B2 +18.5%
Contains more Vitamin B3Vitamin B3 +4025%
Contains more Vitamin B6Vitamin B6 +202.8%
Contains more FolateFolate +140%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +27%
Contains more Vitamin B12Vitamin B12 +3725%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +430.6%
Contains more WaterWater +58.5%
Contains more ProteinProtein +32.9%
Contains more FatsFats +186.9%
Contains more OtherOther +84%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -86.1%
Contains more Poly. FatPolyunsaturated fat +220.7%
Contains more Mono. FatMonounsaturated fat +151%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Swiss cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tempeh Swiss cheese DV% diff.
Vitamin B12 0.08µg 3.06µg 124%
Calcium 111mg 890mg 78%
Saturated fat 2.539g 18.227g 71%
Copper 0.56mg 0.047mg 57%
Manganese 1.3mg 0.026mg 55%
Selenium 0µg 30µg 55%
Phosphorus 266mg 574mg 44%
Vitamin A 0µg 288µg 32%
Iron 2.7mg 0.13mg 32%
Cholesterol 0mg 93mg 31%
Fats 10.8g 30.99g 31%
Zinc 1.14mg 4.37mg 29%
Polyunsaturated fat 4.3g 1.341g 20%
Vitamin B3 2.64mg 0.064mg 16%
Protein 20.29g 26.96g 13%
Monounsaturated fat 3.205g 8.046g 12%
Magnesium 81mg 33mg 11%
Vitamin B6 0.215mg 0.071mg 11%
Calories 192kcal 393kcal 10%
Potassium 412mg 72mg 10%
Sodium 9mg 187mg 8%
Vitamin B1 0.078mg 0.011mg 6%
Vitamin B2 0.358mg 0.302mg 4%
Vitamin E 0.6mg 4%
Folate 24µg 10µg 4%
Choline 15.5mg 3%
Vitamin B5 0.278mg 0.353mg 2%
Carbs 7.64g 1.44g 2%
Vitamin K 1.4µg 1%
Net carbs 7.64g 1.44g N/A
Trans fat 0g 0.987g N/A
Tryptophan 0.194mg 0.401mg 0%
Threonine 0.796mg 1.038mg 0%
Isoleucine 0.88mg 1.537mg 0%
Leucine 1.43mg 2.959mg 0%
Lysine 0.908mg 2.585mg 0%
Methionine 0.175mg 0.784mg 0%
Phenylalanine 0.893mg 1.662mg 0%
Valine 0.92mg 2.139mg 0%
Histidine 0.466mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Swiss cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Tempeh
48%
Swiss cheese
Minerals Daily Need Coverage Score
73%
Tempeh
87%
Swiss cheese

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 93mg)
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 178mg)
Which food is lower in Saturated fat?
Tempeh
Tempeh is lower in Saturated fat (difference - 15.688g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 12)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $3.6)
Which food is richer in minerals?
?
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.
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

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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.