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Tempeh vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between Tempeh and Wheat

  • Tempeh has more Copper, Vitamin B2, Phosphorus, Iron, Manganese, Vitamin B6, Calcium, and Magnesium, however, Wheat is higher in Selenium.
  • Wheat covers your daily need of Selenium 58% more than Tempeh.
  • Tempeh has 33 times more Saturated Fat than Wheat. While Tempeh has 2.539g of Saturated Fat, Wheat has only 0.077g.

These are the specific foods used in this comparison Tempeh and Wheat, KAMUT khorasan, cooked.

Infographic

Tempeh vs Wheat 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
7
:
3
Wheat
Contains more Calcium +1133.3%
Contains more Iron +53.4%
Contains more Magnesium +68.8%
Contains more Phosphorus +81%
Contains more Potassium +151.2%
Contains more Copper +170.5%
Contains more Manganese +26.2%
Contains less Sodium -11.1%
Contains more Zinc +61.4%
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 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +1133.3%
Contains more Iron +53.4%
Contains more Magnesium +68.8%
Contains more Phosphorus +81%
Contains more Potassium +151.2%
Contains more Copper +170.5%
Contains more Manganese +26.2%
Contains less Sodium -11.1%
Contains more Zinc +61.4%
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
8
:
3
Wheat
Contains more Vitamin B2 +1093.3%
Contains more Vitamin B3 +14.5%
Contains more Vitamin B6 +207.1%
Contains more Folate +118.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +21.8%
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 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin B2 +1093.3%
Contains more Vitamin B3 +14.5%
Contains more Vitamin B6 +207.1%
Contains more Folate +118.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +21.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
3
:
2
Wheat
Contains more Protein +255.3%
Contains more Fats +1201.2%
Contains more Other +138.2%
Contains more Carbs +261.3%
Equal in Water - 65.18
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +255.3%
Contains more Fats +1201.2%
Contains more Other +138.2%
Contains more Carbs +261.3%
Equal in Water - 65.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
2
:
1
Wheat
Contains more Monounsaturated Fat +3715.5%
Contains more Polyunsaturated fat +1669.5%
Contains less Saturated Fat -97%
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +3715.5%
Contains more Polyunsaturated fat +1669.5%
Contains less Saturated Fat -97%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Wheat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tempeh Wheat Opinion
Net carbs 7.64g 23.3g Wheat
Protein 20.29g 5.71g Tempeh
Fats 10.8g 0.83g Tempeh
Carbs 7.64g 27.6g Wheat
Calories 192kcal 132kcal Tempeh
Sugar 3.07g Tempeh
Fiber 4.3g Wheat
Calcium 111mg 9mg Tempeh
Iron 2.7mg 1.76mg Tempeh
Magnesium 81mg 48mg Tempeh
Phosphorus 266mg 147mg Tempeh
Potassium 412mg 164mg Tempeh
Sodium 9mg 8mg Wheat
Zinc 1.14mg 1.84mg Wheat
Copper 0.56mg 0.207mg Tempeh
Manganese 1.3mg 1.03mg Tempeh
Selenium 0µg 31.9µg Wheat
Vitamin A 0IU 4IU Wheat
Vitamin E 0.24mg Wheat
Vitamin B1 0.078mg 0.095mg Wheat
Vitamin B2 0.358mg 0.03mg Tempeh
Vitamin B3 2.64mg 2.305mg Tempeh
Vitamin B5 0.278mg Tempeh
Vitamin B6 0.215mg 0.07mg Tempeh
Folate 24µg 11µg Tempeh
Vitamin B12 0.08µg 0µg Tempeh
Tryptophan 0.194mg 0.051mg Tempeh
Threonine 0.796mg 0.172mg Tempeh
Isoleucine 0.88mg 0.22mg Tempeh
Leucine 1.43mg 0.432mg Tempeh
Lysine 0.908mg 0.161mg Tempeh
Methionine 0.175mg 0.097mg Tempeh
Phenylalanine 0.893mg 0.3mg Tempeh
Valine 0.92mg 0.267mg Tempeh
Histidine 0.466mg 0.147mg Tempeh
Trans Fat 0g 0.002g Tempeh
Saturated Fat 2.539g 0.077g Wheat
Monounsaturated Fat 3.205g 0.084g Tempeh
Polyunsaturated fat 4.3g 0.243g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
9%
Wheat
Minerals Daily Need Coverage Score
73%
Tempeh
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 2.462g)
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 3.07g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 35)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $0.4)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is richer in vitamins?
Tempeh
Tempeh is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.