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Tempeh vs Flour - In-Depth Nutrition Comparison

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A recap on differences between Tempeh and Flour

  • Tempeh has more Copper, Manganese, Phosphorus, Magnesium, and Vitamin B6, however Flour is higher in Selenium, Vitamin B1, Folate, Iron, and Vitamin B3.
  • Flour covers your daily Selenium needs 62% more than Tempeh.
  • Flour contains 5 times less Vitamin B6 than Tempeh. Tempeh contains 0.215mg of Vitamin B6, while Flour contains 0.044mg.

Food varieties used in this article are Tempeh and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Tempeh vs Flour 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
Tempeh
6
:
2
Flour
Contains more Calcium +640%
Contains more Potassium +285%
Contains more Magnesium +268.2%
Contains more Copper +288.9%
Contains more Zinc +62.9%
Contains more Phosphorus +146.3%
Contains more Iron +71.9%
Contains less Sodium -77.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Contains more Calcium +640%
Contains more Potassium +285%
Contains more Magnesium +268.2%
Contains more Copper +288.9%
Contains more Zinc +62.9%
Contains more Phosphorus +146.3%
Contains more Iron +71.9%
Contains less Sodium -77.8%

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
2
:
7
Flour
Contains more Vitamin B6 +388.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +906.4%
Contains more Vitamin B2 +38%
Contains more Vitamin B3 +123.6%
Contains more Vitamin B5 +57.6%
Contains more Folate +662.5%
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% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Contains more Vitamin B6 +388.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +906.4%
Contains more Vitamin B2 +38%
Contains more Vitamin B3 +123.6%
Contains more Vitamin B5 +57.6%
Contains more Folate +662.5%

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
50
Flour
Mineral Summary Score
70
Tempeh
40
Flour

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
62%
Flour
Carbohydrates
8%
Tempeh
76%
Flour
Fats
50%
Tempeh
5%
Flour

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 Flour
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Flour
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 Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 57)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 2.384g)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Tempeh Flour Opinion
Calories 192 364 Flour
Protein 20.29 10.33 Tempeh
Fats 10.8 0.98 Tempeh
Vitamin C 0 0
Carbs 7.64 76.31 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 2.7 4.64 Flour
Calcium 111 15 Tempeh
Potassium 412 107 Tempeh
Magnesium 81 22 Tempeh
Sugar 0.27 Tempeh
Fiber 2.7 Flour
Copper 0.56 0.144 Tempeh
Zinc 1.14 0.7 Tempeh
Starch
Phosphorus 266 108 Tempeh
Sodium 9 2 Flour
Vitamin A 0 0
Vitamin E 0.06 Flour
Vitamin D 0 0
Vitamin B1 0.078 0.785 Flour
Vitamin B2 0.358 0.494 Flour
Vitamin B3 2.64 5.904 Flour
Vitamin B5 0.278 0.438 Flour
Vitamin B6 0.215 0.044 Tempeh
Vitamin B12 0.08 0 Tempeh
Vitamin K 0.3 Flour
Folate 24 183 Flour
Trans Fat 0 Flour
Saturated Fat 2.539 0.155 Flour
Monounsaturated Fat 3.205 0.087 Tempeh
Polyunsaturated fat 4.3 0.413 Tempeh
Tryptophan 0.194 0.127 Tempeh
Threonine 0.796 0.281 Tempeh
Isoleucine 0.88 0.357 Tempeh
Leucine 1.43 0.71 Tempeh
Lysine 0.908 0.228 Tempeh
Methionine 0.175 0.183 Flour
Phenylalanine 0.893 0.52 Tempeh
Valine 0.92 0.415 Tempeh
Histidine 0.466 0.23 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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.