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Tempeh vs. Tortilla — In-Depth Nutrition Comparison

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What are the differences between Tempeh and Tortilla?

  • Tempeh is higher in Copper, Manganese, Vitamin B2, Phosphorus, and Magnesium, yet Tortilla is higher in Selenium, Vitamin B1, Folate, and Iron.
  • Tempeh's daily need coverage for Copper is 51% more.
  • Tempeh has 5 times more Manganese than Tortilla. While Tempeh has 1.3mg of Manganese, Tortilla has only 0.268mg.
  • The amount of Sodium in Tempeh is lower.

We used Tempeh and Tortilla, includes plain and from mutton sandwich (Navajo) types in this article.

Infographic

Tempeh vs Tortilla 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.
Contains more Calcium +58.6%
Contains more Magnesium +326.3%
Contains more Phosphorus +82.2%
Contains more Potassium +292.4%
Contains less Sodium -98.1%
Contains more Zinc +256.3%
Contains more Copper +449%
Contains more Manganese +385.1%
Contains more Iron +41.1%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 143% 14% 63% 10% 63% 9% 34% 35% 91%
Contains more Calcium +58.6%
Contains more Magnesium +326.3%
Contains more Phosphorus +82.2%
Contains more Potassium +292.4%
Contains less Sodium -98.1%
Contains more Zinc +256.3%
Contains more Copper +449%
Contains more Manganese +385.1%
Contains more Iron +41.1%
Contains more Selenium +∞%

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
6
:
Contains more Vitamin B2 +214%
Contains more Vitamin B5 +63.5%
Contains more Vitamin B6 +258.3%
Contains more Vitamin B1 +374.4%
Contains more Vitamin B3 +56.3%
Contains more Folate +308.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 93% 27% 78% 11% 14% 74% 0% 1%
Contains more Vitamin B2 +214%
Contains more Vitamin B5 +63.5%
Contains more Vitamin B6 +258.3%
Contains more Vitamin B1 +374.4%
Contains more Vitamin B3 +56.3%
Contains more Folate +308.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +178.7%
Contains more Fats +1036.8%
Contains more Water +49.3%
Contains more Carbs +553.7%
Contains more Other +15.4%
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more Protein +178.7%
Contains more Fats +1036.8%
Contains more Water +49.3%
Contains more Carbs +553.7%
Contains more Other +15.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1632.4%
Contains more Polyunsaturated fat +999.7%
Contains less Saturated Fat -88.3%
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
34% 21% 45%
Saturated Fat: 0.296 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.391 g
Contains more Monounsaturated Fat +1632.4%
Contains more Polyunsaturated fat +999.7%
Contains less Saturated Fat -88.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Tortilla
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Tortilla Opinion
Net carbs 7.64g 47.54g Tortilla
Protein 20.29g 7.28g Tempeh
Fats 10.8g 0.95g Tempeh
Carbs 7.64g 49.94g Tortilla
Calories 192kcal 237kcal Tortilla
Starch 43.02g Tortilla
Sugar 2.75g Tempeh
Fiber 2.4g Tortilla
Calcium 111mg 70mg Tempeh
Iron 2.7mg 3.81mg Tortilla
Magnesium 81mg 19mg Tempeh
Phosphorus 266mg 146mg Tempeh
Potassium 412mg 105mg Tempeh
Sodium 9mg 482mg Tempeh
Zinc 1.14mg 0.32mg Tempeh
Copper 0.56mg 0.102mg Tempeh
Manganese 1.3mg 0.268mg Tempeh
Selenium 0µg 16.6µg Tortilla
Vitamin E 0.19mg Tortilla
Vitamin B1 0.078mg 0.37mg Tortilla
Vitamin B2 0.358mg 0.114mg Tempeh
Vitamin B3 2.64mg 4.125mg Tortilla
Vitamin B5 0.278mg 0.17mg Tempeh
Vitamin B6 0.215mg 0.06mg Tempeh
Folate 24µg 98µg Tortilla
Vitamin B12 0.08µg Tempeh
Vitamin K 0.4µg Tortilla
Tryptophan 0.194mg 0.06mg Tempeh
Threonine 0.796mg 0.182mg Tempeh
Isoleucine 0.88mg 0.286mg Tempeh
Leucine 1.43mg 0.53mg Tempeh
Lysine 0.908mg 0.157mg Tempeh
Methionine 0.175mg 0.122mg Tempeh
Phenylalanine 0.893mg 0.375mg Tempeh
Valine 0.92mg 0.326mg Tempeh
Histidine 0.466mg 0.165mg Tempeh
Saturated Fat 2.539g 0.296g Tortilla
Monounsaturated Fat 3.205g 0.185g Tempeh
Polyunsaturated fat 4.3g 0.391g Tempeh
Omega-3 - ALA 0.019g Tortilla

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Tortilla
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Tempeh
25%
Tortilla
Minerals Daily Need Coverage Score
73%
Tempeh
48%
Tortilla

Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Tortilla
Tortilla is lower in Saturated Fat (difference - 2.243g)
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 2.75g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 473mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Tempeh
Tempeh 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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.