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  6. Tempeh vs. Teff

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
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
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
Tempeh
3
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%
Teff
Teff
6
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% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
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 D ~µg
~equal in Vitamin A ~0µg

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%
Carbs 7.64g 73.13g 22%
Polyunsaturated fat 4.3g 1.071g 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%
Calcium 111mg 180mg 7%
Vitamin B2 0.358mg 0.27mg 7%
Monounsaturated fat 3.205g 0.589g 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%
Protein per 100 calories 11g 3.6g N/A
Calories per 10 g protein 95kcal 276kcal N/A
Weight per 100 calories 52g 27g N/A
Unsaturated / Saturated Fat ratio 3 3.7 N/A
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
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
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
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
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%

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.