Tempeh vs. Wafer — In-Depth Nutrition Comparison
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Differences between tempeh and wafer
- Tempeh has more manganese, phosphorus, vitamin B6, copper, and calcium, while wafer has more iron, vitamin B1, and selenium.
- Tempeh's daily need coverage for manganese is 26% higher.
- Wafer contains 4 times less vitamin B6 than tempeh. Tempeh contains 0.215mg of vitamin B6, while wafer contains 0.051mg.
- The amount of saturated fat in tempeh is lower.
- Tempeh has a lower glycemic index. The glycemic index of tempeh is 15, while the glycemic index of wafer is 61.
The food types used in this comparison are Tempeh and Cookies, chocolate wafers.
Infographic
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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 MagnesiumMagnesium | +52.8% |
| Contains more CalciumCalcium | +258.1% |
| Contains more PotassiumPotassium | +96.2% |
| Contains more CopperCopper | +21% |
| Contains more PhosphorusPhosphorus | +101.5% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +86.8% |
| Contains more IronIron | +48.5% |
| 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 | +34.6% |
| Contains more Vitamin B6Vitamin B6 | +321.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +160.3% |
| Contains more Vitamin B5Vitamin B5 | +37.1% |
| Contains more Vitamin B12Vitamin B12 | +12.5% |
| Contains more FolateFolate | +95.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Protein | 20.29g | 6.6g | 27% |
| Manganese | 1.3mg | 0.696mg | 26% |
| Sodium | 9mg | 580mg | 25% |
| Carbs | 7.64g | 72.7g | 22% |
| Phosphorus | 266mg | 132mg | 19% |
| Iron | 2.7mg | 4.01mg | 16% |
| Fiber | 3.4g | 14% | |
| Vitamin B6 | 0.215mg | 0.051mg | 13% |
| Calories | 192kcal | 433kcal | 12% |
| Copper | 0.56mg | 0.463mg | 11% |
| Vitamin B1 | 0.078mg | 0.203mg | 10% |
| Selenium | 0µg | 5.7µg | 10% |
| Saturated fat | 2.539g | 4.241g | 8% |
| Calcium | 111mg | 31mg | 8% |
| Magnesium | 81mg | 53mg | 7% |
| Vitamin B2 | 0.358mg | 0.266mg | 7% |
| Potassium | 412mg | 210mg | 6% |
| Folate | 24µg | 47µg | 6% |
| Vitamin E | 0.72mg | 5% | |
| Fats | 10.8g | 14.2g | 5% |
| Monounsaturated fat | 3.205g | 4.865g | 4% |
| Choline | 14.3mg | 3% | |
| Caffeine | 10mg | 3% | |
| Vitamin K | 2.4µg | 2% | |
| Vitamin B5 | 0.278mg | 0.381mg | 2% |
| Polyunsaturated fat | 4.3g | 4.153g | 1% |
| Vitamin B3 | 2.64mg | 2.858mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 7.64g | 69.3g | N/A |
| Sugar | 37.43g | N/A | |
| Zinc | 1.14mg | 1.09mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin B12 | 0.08µg | 0.09µg | 0% |
| Tryptophan | 0.194mg | 0.096mg | 0% |
| Threonine | 0.796mg | 0.22mg | 0% |
| Isoleucine | 0.88mg | 0.261mg | 0% |
| Leucine | 1.43mg | 0.447mg | 0% |
| Lysine | 0.908mg | 0.281mg | 0% |
| Methionine | 0.175mg | 0.105mg | 0% |
| Phenylalanine | 0.893mg | 0.308mg | 0% |
| Valine | 0.92mg | 0.323mg | 0% |
| Histidine | 0.466mg | 0.128mg | 0% |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +207.4% |
| Contains more WaterWater | +1225.6% |
| Contains more FatsFats | +31.5% |
| Contains more CarbsCarbs | +851.6% |
| Contains more OtherOther | +23.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -40.1% |
| Contains more Mono. FatMonounsaturated fat | +51.8% |
~equal in
Polyunsaturated fat
~4.153g
