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  6. Tempeh vs. Wheat

Tempeh vs. Wheat — In-Depth Nutrition Comparison

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Significant differences between tempeh and wheat

  • Tempeh has more vitamin B2; however, wheat is richer in selenium, manganese, phosphorus, vitamin B1, zinc, vitamin B3, vitamin B6, magnesium, and vitamin B5.
  • Wheat covers your daily selenium needs 163% more than tempeh.
  • Wheat has 3 times less vitamin B2 than tempeh. Tempeh has 0.358mg of vitamin B2, while wheat has 0.121mg.
  • Wheat has a higher glycemic index. The glycemic index of wheat is 50, while the glycemic index of tempeh is 15.

Specific food types used in this comparison are Tempeh and Wheat, durum.

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
Tempeh
1
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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +226.5%
Contains more MagnesiumMagnesium +77.8%
Contains more IronIron +30.4%
Contains more ZincZinc +264.9%
Contains more PhosphorusPhosphorus +91%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +131.7%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~431mg
~equal in Copper ~0.553mg

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
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin B2Vitamin B2 +195.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +437.2%
Contains more Vitamin B3Vitamin B3 +155.2%
Contains more Vitamin B5Vitamin B5 +236.3%
Contains more Vitamin B6Vitamin B6 +94.9%
Contains more FolateFolate +79.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Tempeh Wheat DV% diff.
Selenium 0µg 89.4µg 163%
Manganese 1.3mg 3.012mg 74%
Phosphorus 266mg 508mg 35%
Vitamin B1 0.078mg 0.419mg 28%
Zinc 1.14mg 4.16mg 27%
Vitamin B3 2.64mg 6.738mg 26%
Polyunsaturated fat 4.3g 0.978g 22%
Carbs 7.64g 71.13g 21%
Vitamin B2 0.358mg 0.121mg 18%
Vitamin B6 0.215mg 0.419mg 16%
Magnesium 81mg 144mg 15%
Protein 20.29g 13.68g 13%
Fats 10.8g 2.47g 13%
Vitamin B5 0.278mg 0.935mg 13%
Iron 2.7mg 3.52mg 10%
Saturated fat 2.539g 0.454g 9%
Calcium 111mg 34mg 8%
Calories 192kcal 339kcal 7%
Monounsaturated fat 3.205g 0.344g 7%
Folate 24µg 43µg 5%
Vitamin B12 0.08µg 0µg 3%
Potassium 412mg 431mg 1%
Copper 0.56mg 0.553mg 1%
Protein per 100 calories 11g 4g N/A
Calories per 10 g protein 95kcal 248kcal N/A
Weight per 100 calories 52g 29g N/A
Unsaturated / Saturated Fat ratio 3 2.9 N/A
Net carbs 7.64g 71.13g N/A
Sodium 9mg 2mg 0%
Tryptophan 0.194mg 0.176mg 0%
Threonine 0.796mg 0.366mg 0%
Isoleucine 0.88mg 0.533mg 0%
Leucine 1.43mg 0.934mg 0%
Lysine 0.908mg 0.303mg 0%
Methionine 0.175mg 0.221mg 0%
Phenylalanine 0.893mg 0.681mg 0%
Valine 0.92mg 0.594mg 0%
Histidine 0.466mg 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
3
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +48.3%
Contains more FatsFats +337.2%
Contains more WaterWater +445.2%
Contains more CarbsCarbs +831%
~equal in Other ~1.78g

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +831.7%
Contains more Poly. FatPolyunsaturated fat +339.7%
Contains less Sat. FatSaturated fat -82.1%

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/169721/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.