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Tempeh vs. Teff — In-Depth Nutrition Comparison

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What are the main differences between tempeh and teff?

  • Tempeh has less manganese, iron, copper, vitamin B1, magnesium, phosphorus, zinc, vitamin B6, and vitamin B5 than teff.
  • Teff's daily need coverage for manganese is 345% higher.
  • Tempeh has 6 times more saturated fat than teff. Tempeh has 2.539g of saturated fat, while teff has 0.449g.

We used Tempeh and Teff, uncooked types in this comparison.

Infographic

Tempeh vs Teff infographic
Infographic link

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
1
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%
Teff
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains less SodiumSodium -25%
Contains more MagnesiumMagnesium +127.2%
Contains more CalciumCalcium +62.2%
Contains more IronIron +182.6%
Contains more CopperCopper +44.6%
Contains more ZincZinc +218.4%
Contains more PhosphorusPhosphorus +61.3%
Contains more ManganeseManganese +610.8%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~427mg

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
3
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%
Teff
7
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% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin B2Vitamin B2 +32.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +27.4%
Contains more Vitamin B5Vitamin B5 +238.8%
Contains more Vitamin B6Vitamin B6 +124.2%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
3
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Teff
2
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more ProteinProtein +52.6%
Contains more FatsFats +353.8%
Contains more WaterWater +576.3%
Contains more CarbsCarbs +857.2%
Contains more OtherOther +46.3%

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
Teff
1
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +444.1%
Contains more Poly. FatPolyunsaturated fat +301.5%
Contains less Sat. FatSaturated fat -82.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Teff DV% diff.
Manganese 1.3mg 9.24mg 345%
Iron 2.7mg 7.63mg 62%
Fiber 8g 32%
Copper 0.56mg 0.81mg 28%
Vitamin B1 0.078mg 0.39mg 26%
Magnesium 81mg 184mg 25%
Zinc 1.14mg 3.63mg 23%
Phosphorus 266mg 429mg 23%
Polyunsaturated fat 4.3g 1.071g 22%
Carbs 7.64g 73.13g 22%
Vitamin B6 0.215mg 0.482mg 21%
Starch 36.56g 15%
Protein 20.29g 13.3g 14%
Fats 10.8g 2.38g 13%
Vitamin B5 0.278mg 0.942mg 13%
Saturated fat 2.539g 0.449g 10%
Calories 192kcal 367kcal 9%
Selenium 0µg 4.4µg 8%
Monounsaturated fat 3.205g 0.589g 7%
Calcium 111mg 180mg 7%
Vitamin B2 0.358mg 0.27mg 7%
Folate 24µg 6%
Vitamin B3 2.64mg 3.363mg 5%
Vitamin B12 0.08µg 3%
Vitamin K 1.9µg 2%
Choline 13.1mg 2%
Vitamin E 0.08mg 1%
Fructose 0.47g 1%
Net carbs 7.64g 65.13g N/A
Potassium 412mg 427mg 0%
Sugar 1.84g N/A
Sodium 9mg 12mg 0%
Tryptophan 0.194mg 0.139mg 0%
Threonine 0.796mg 0.51mg 0%
Isoleucine 0.88mg 0.501mg 0%
Leucine 1.43mg 1.068mg 0%
Lysine 0.908mg 0.376mg 0%
Methionine 0.175mg 0.428mg 0%
Phenylalanine 0.893mg 0.698mg 0%
Valine 0.92mg 0.686mg 0%
Histidine 0.466mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Which food is preferable for your diet?

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

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
31%
Teff
Minerals Daily Need Coverage Score
73%
Tempeh
229%
Teff

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 2.09g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.