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  6. Tempeh vs. Tilsit cheese

Tempeh vs. Tilsit cheese — In-Depth Nutrition Comparison

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A recap on differences between tempeh and tilsit cheese

  • Tempeh has more copper, manganese, and iron; however, tilsit cheese is higher in vitamin B12, calcium, phosphorus, and selenium.
  • Tilsit cheese covers your daily vitamin B12 needs 84% more than tempeh.
  • Tilsit cheese contains 100 times less manganese than tempeh. Tempeh contains 1.3mg of manganese, while tilsit cheese contains 0.013mg.
  • Tempeh has less saturated fat.
  • The glycemic index of tilsit cheese is higher.

Food varieties used in this article are Tempeh and Cheese, tilsit.

Infographic

Tempeh vs Tilsit cheese 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
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 9.3% 210% 5.7% 8.6% 8.7% 95% 214% 98% 1.7% 79%
Contains more MagnesiumMagnesium +523.1%
Contains more PotassiumPotassium +533.8%
Contains more IronIron +1073.9%
Contains more CopperCopper +2053.8%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +9900%
Contains more CalciumCalcium +530.6%
Contains more ZincZinc +207%
Contains more PhosphorusPhosphorus +88%
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
Tempeh
4
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% 83% 0% 0% 15% 83% 3.8% 21% 15% 263% 0% 15% 0%
Contains more Vitamin B1Vitamin B1 +27.9%
Contains more Vitamin B3Vitamin B3 +1187.8%
Contains more Vitamin B6Vitamin B6 +230.8%
Contains more FolateFolate +20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +24.5%
Contains more Vitamin B12Vitamin B12 +2525%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.359mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tempeh Tilsit cheese DV% diff.
Vitamin B12 0.08µg 2.1µg 84%
Saturated fat 2.539g 16.775g 65%
Copper 0.56mg 0.026mg 59%
Calcium 111mg 700mg 59%
Manganese 1.3mg 0.013mg 56%
Cholesterol 0mg 102mg 34%
Phosphorus 266mg 500mg 33%
Sodium 9mg 753mg 32%
Iron 2.7mg 0.23mg 31%
Vitamin A 0µg 249µg 28%
Selenium 0µg 14.5µg 26%
Polyunsaturated fat 4.3g 0.721g 24%
Fats 10.8g 25.98g 23%
Zinc 1.14mg 3.5mg 21%
Magnesium 81mg 13mg 16%
Vitamin B3 2.64mg 0.205mg 15%
Vitamin B6 0.215mg 0.065mg 12%
Monounsaturated fat 3.205g 7.136g 10%
Potassium 412mg 65mg 10%
Protein 20.29g 24.41g 8%
Calories 192kcal 340kcal 7%
Carbs 7.64g 1.88g 2%
Vitamin B1 0.078mg 0.061mg 1%
Vitamin B5 0.278mg 0.346mg 1%
Folate 24µg 20µg 1%
Net carbs 7.64g 1.88g N/A
Vitamin B2 0.358mg 0.359mg 0%
Tryptophan 0.194mg 0.352mg 0%
Threonine 0.796mg 0.899mg 0%
Isoleucine 0.88mg 1.484mg 0%
Leucine 1.43mg 2.548mg 0%
Lysine 0.908mg 2.039mg 0%
Methionine 0.175mg 0.754mg 0%
Phenylalanine 0.893mg 1.358mg 0%
Valine 0.92mg 1.752mg 0%
Histidine 0.466mg 0.704mg 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
24% 26% 2% 43% 5%
Protein: 24.41 g
Fats: 25.98 g
Carbs: 1.88 g
Water: 42.86 g
Other: 4.87 g
Contains more CarbsCarbs +306.4%
Contains more WaterWater +39.2%
Contains more ProteinProtein +20.3%
Contains more FatsFats +140.6%
Contains more OtherOther +200.6%

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
68% 29% 3%
Saturated fat: Sat. Fat 16.775 g
Monounsaturated fat: Mono. Fat 7.136 g
Polyunsaturated fat: Poly. Fat 0.721 g
Contains less Sat. FatSaturated fat -84.9%
Contains more Poly. FatPolyunsaturated fat +496.4%
Contains more Mono. FatMonounsaturated fat +122.7%

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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. Tilsit cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170852/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.