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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, Vitamin B2, Vitamin B6, Vitamin B3, Magnesium, Potassium, and Vitamin B1, yet Wheat gluten is richer in Selenium, and Iron.
  • Wheat gluten's daily need coverage for Selenium is 72% higher.
  • Tempeh has 10000000 times more Vitamin B2 than Wheat gluten. Tempeh has 0.358mg of Vitamin B2, while Wheat gluten has 0mg.
  • Wheat gluten contains less Saturated Fat.

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

Infographic

Tempeh vs Wheat gluten 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +224%
Contains more Potassium +312%
Contains less Sodium -69%
Contains more Zinc +34.1%
Contains more Copper +207.7%
Contains more Calcium +27.9%
Contains more Iron +92.6%
Equal in Phosphorus - 260
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 195% 18% 112% 9% 4% 24% 61%
Contains more Magnesium +224%
Contains more Potassium +312%
Contains less Sodium -69%
Contains more Zinc +34.1%
Contains more Copper +207.7%
Contains more Calcium +27.9%
Contains more Iron +92.6%
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 Folate +∞%
Contains more Vitamin B12 +∞%
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 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 Folate +∞%
Contains more Vitamin B12 +∞%

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

All nutrients comparison - raw data values

Nutrient Tempeh Wheat gluten Opinion
Net carbs 7.64g 13.19g Wheat gluten
Protein 20.29g 75.16g Wheat gluten
Fats 10.8g 1.85g Tempeh
Carbs 7.64g 13.79g Wheat gluten
Calories 192kcal 370kcal Wheat gluten
Starch g g
Fructose g g
Sugar g 0g Tempeh
Fiber g 0.6g Wheat gluten
Calcium 111mg 142mg Wheat gluten
Iron 2.7mg 5.2mg Wheat gluten
Magnesium 81mg 25mg Tempeh
Phosphorus 266mg 260mg Tempeh
Potassium 412mg 100mg Tempeh
Sodium 9mg 29mg Tempeh
Zinc 1.14mg 0.85mg Tempeh
Copper 0.56mg 0.182mg Tempeh
Vitamin A 0IU 0IU
Vitamin E mg 0mg Wheat gluten
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.078mg 0mg Tempeh
Vitamin B2 0.358mg 0mg Tempeh
Vitamin B3 2.64mg 0mg Tempeh
Vitamin B5 0.278mg 0mg Tempeh
Vitamin B6 0.215mg 0mg Tempeh
Folate 24µg 0µg Tempeh
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg 0µg Wheat gluten
Tryptophan 0.194mg mg Tempeh
Threonine 0.796mg mg Tempeh
Isoleucine 0.88mg mg Tempeh
Leucine 1.43mg mg Tempeh
Lysine 0.908mg mg Tempeh
Methionine 0.175mg mg Tempeh
Phenylalanine 0.893mg mg Tempeh
Valine 0.92mg mg Tempeh
Histidine 0.466mg mg Tempeh
Cholesterol 0mg 0mg
Trans Fat 0g g Wheat gluten
Saturated Fat 2.539g 0.272g Wheat gluten
Monounsaturated Fat 3.205g 0.156g Tempeh
Polyunsaturated fat 4.3g 0.81g Tempeh

Which food is preferable for your diet?

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

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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

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.

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.