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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 Magnesium +268.2%
Contains more Phosphorus +146.3%
Contains more Potassium +285%
Contains more Zinc +62.9%
Contains more Copper +288.9%
Contains more Iron +71.9%
Contains less Sodium -77.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Contains more Calcium +640%
Contains more Magnesium +268.2%
Contains more Phosphorus +146.3%
Contains more Potassium +285%
Contains more Zinc +62.9%
Contains more Copper +288.9%
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 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% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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%

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

All nutrients comparison - raw data values

Nutrient Tempeh Flour Opinion
Net carbs 7.64g 73.61g Flour
Protein 20.29g 10.33g Tempeh
Fats 10.8g 0.98g Tempeh
Carbs 7.64g 76.31g Flour
Calories 192kcal 364kcal Flour
Starch g g
Fructose g g
Sugar g 0.27g Tempeh
Fiber g 2.7g Flour
Calcium 111mg 15mg Tempeh
Iron 2.7mg 4.64mg Flour
Magnesium 81mg 22mg Tempeh
Phosphorus 266mg 108mg Tempeh
Potassium 412mg 107mg Tempeh
Sodium 9mg 2mg Flour
Zinc 1.14mg 0.7mg Tempeh
Copper 0.56mg 0.144mg Tempeh
Vitamin A 0IU 0IU
Vitamin E mg 0.06mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.078mg 0.785mg Flour
Vitamin B2 0.358mg 0.494mg Flour
Vitamin B3 2.64mg 5.904mg Flour
Vitamin B5 0.278mg 0.438mg Flour
Vitamin B6 0.215mg 0.044mg Tempeh
Folate 24µg 183µg Flour
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg 0.3µg Flour
Tryptophan 0.194mg 0.127mg Tempeh
Threonine 0.796mg 0.281mg Tempeh
Isoleucine 0.88mg 0.357mg Tempeh
Leucine 1.43mg 0.71mg Tempeh
Lysine 0.908mg 0.228mg Tempeh
Methionine 0.175mg 0.183mg Flour
Phenylalanine 0.893mg 0.52mg Tempeh
Valine 0.92mg 0.415mg Tempeh
Histidine 0.466mg 0.23mg Tempeh
Cholesterol 0mg 0mg
Trans Fat 0g g Flour
Saturated Fat 2.539g 0.155g Flour
Monounsaturated Fat 3.205g 0.087g Tempeh
Polyunsaturated fat 4.3g 0.413g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Flour
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
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

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)

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.