Tempeh vs. Tortilla — In-Depth Nutrition Comparison
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How are tempeh and tortillas different?
- Tempeh is higher in copper; however, tortillas are richer in selenium, vitamin B1, folate, vitamin B3, calcium, phosphorus, and vitamin B6.
- Daily need coverage for selenium for tortillas is 67% higher.
- Tempeh contains 2 times more copper than tortillas. While tempeh contains 0.56mg of copper, tortillas contain only 0.266mg.
- Tempeh has less saturated fat.
- Tempeh has a lower glycemic index (15) than tortillas (52).
Tempeh and Tortillas, ready-to-bake or -fry, whole wheat are the varieties used in this article.
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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.
| Contains more PotassiumPotassium | +57.3% |
| Contains more CopperCopper | +110.5% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +119.8% |
| Contains more ZincZinc | +68.4% |
| Contains more PhosphorusPhosphorus | +30.1% |
| 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.
| Contains more Vitamin B2Vitamin B2 | +23.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +955.1% |
| Contains more Vitamin B3Vitamin B3 | +84% |
| Contains more Vitamin B6Vitamin B6 | +45.1% |
| Contains more FolateFolate | +475% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0µg | 37µg | 67% |
| Vitamin B1 | 0.078mg | 0.823mg | 62% |
| Manganese | 1.3mg | 57% | |
| Fiber | 9.8g | 39% | |
| Copper | 0.56mg | 0.266mg | 33% |
| Folate | 24µg | 138µg | 29% |
| Polyunsaturated fat | 4.3g | 0.992g | 22% |
| Sodium | 9mg | 512mg | 22% |
| Protein | 20.29g | 9.76g | 21% |
| Vitamin B3 | 2.64mg | 4.858mg | 14% |
| Carbs | 7.64g | 45.89g | 13% |
| Calcium | 111mg | 244mg | 13% |
| Phosphorus | 266mg | 346mg | 11% |
| Saturated fat | 2.539g | 4.878g | 11% |
| Vitamin B6 | 0.215mg | 0.312mg | 7% |
| Zinc | 1.14mg | 1.92mg | 7% |
| Vitamin B5 | 0.278mg | 6% | |
| Vitamin E | 0.9mg | 6% | |
| Calories | 192kcal | 310kcal | 6% |
| Vitamin B2 | 0.358mg | 0.289mg | 5% |
| Potassium | 412mg | 262mg | 4% |
| Vitamin K | 4.5µg | 4% | |
| Choline | 20mg | 4% | |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Fats | 10.8g | 9.76g | 2% |
| Iron | 2.7mg | 2.63mg | 1% |
| Magnesium | 81mg | 85mg | 1% |
| Net carbs | 7.64g | 36.09g | N/A |
| Sugar | 2.44g | N/A | |
| Monounsaturated fat | 3.205g | 3.062g | 0% |
| Tryptophan | 0.194mg | 0.129mg | 0% |
| Threonine | 0.796mg | 0.312mg | 0% |
| Isoleucine | 0.88mg | 0.353mg | 0% |
| Leucine | 1.43mg | 0.671mg | 0% |
| Lysine | 0.908mg | 0.37mg | 0% |
| Methionine | 0.175mg | 0.163mg | 0% |
| Phenylalanine | 0.893mg | 0.488mg | 0% |
| Valine | 0.92mg | 0.444mg | 0% |
| Histidine | 0.466mg | 0.255mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +107.9% |
| Contains more WaterWater | +97.8% |
| Contains more CarbsCarbs | +500.7% |
| Contains more OtherOther | +174.1% |
~equal in
Fats
~9.76g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -47.9% |
| Contains more Poly. FatPolyunsaturated fat | +333.5% |
~equal in
Monounsaturated fat
~3.062g
