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Tempeh vs Wheat gluten - In-Depth Nutrition Comparison

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What are the main differences between Tempeh and Wheat gluten?

  • Tempeh is richer in Copper, Magnesium, and Potassium, yet Wheat gluten is richer in Selenium, Iron, Vitamin B2, Vitamin B6, Vitamin B3, and Vitamin B1.
  • Wheat gluten's daily need coverage for Selenium is 72% higher.
  • Tempeh has 9 times more Saturated Fat than Wheat gluten. Tempeh has 2.539g of Saturated Fat, while Wheat gluten has 0.272g.

We used Tempeh and Vital wheat gluten types in this comparison.

Infographic

Tempeh vs Wheat gluten 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +312%
Contains more Magnesium +224%
Contains more Copper +207.7%
Contains more Zinc +34.1%
Contains less Sodium -69%
Contains more Iron +92.6%
Contains more Calcium +27.9%
Equal in Phosphorus - 260
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 195% 43% 9% 18% 61% 24% 112% 4%
Contains more Potassium +312%
Contains more Magnesium +224%
Contains more Copper +207.7%
Contains more Zinc +34.1%
Contains less Sodium -69%
Contains more Iron +92.6%
Contains more Calcium +27.9%
Equal in Phosphorus - 260

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tempeh
7
:
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin B12 +∞%
Contains more Folate +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin B12 +∞%
Contains more Folate +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Tempeh
0
Wheat gluten
Mineral Summary Score
70
Tempeh
58
Wheat gluten

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
122%
Tempeh
451%
Wheat gluten
Carbohydrates
8%
Tempeh
14%
Wheat gluten
Fats
50%
Tempeh
9%
Wheat gluten

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tempeh Wheat gluten
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Wheat gluten
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 2.267g)
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 49)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Tempeh Wheat gluten Opinion
Calories 192 370 Wheat gluten
Protein 20.29 75.16 Wheat gluten
Fats 10.8 1.85 Tempeh
Vitamin C 0 0
Carbs 7.64 13.79 Wheat gluten
Cholesterol 0 0
Vitamin D 0 0
Iron 2.7 5.2 Wheat gluten
Calcium 111 142 Wheat gluten
Potassium 412 100 Tempeh
Magnesium 81 25 Tempeh
Sugar 0 Tempeh
Fiber 0.6 Wheat gluten
Copper 0.56 0.182 Tempeh
Zinc 1.14 0.85 Tempeh
Starch
Phosphorus 266 260 Tempeh
Sodium 9 29 Tempeh
Vitamin A 0 0
Vitamin E 0 Wheat gluten
Vitamin D 0 0
Vitamin B1 0.078 0 Tempeh
Vitamin B2 0.358 0 Tempeh
Vitamin B3 2.64 0 Tempeh
Vitamin B5 0.278 0 Tempeh
Vitamin B6 0.215 0 Tempeh
Vitamin B12 0.08 0 Tempeh
Vitamin K 0 Wheat gluten
Folate 24 0 Tempeh
Trans Fat 0 Wheat gluten
Saturated Fat 2.539 0.272 Wheat gluten
Monounsaturated Fat 3.205 0.156 Tempeh
Polyunsaturated fat 4.3 0.81 Tempeh
Tryptophan 0.194 Tempeh
Threonine 0.796 Tempeh
Isoleucine 0.88 Tempeh
Leucine 1.43 Tempeh
Lysine 0.908 Tempeh
Methionine 0.175 Tempeh
Phenylalanine 0.893 Tempeh
Valine 0.92 Tempeh
Histidine 0.466 Tempeh
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.