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.
- The glycemic index of flour is higher.
Food varieties used in this article are Tempeh and Wheat flour, white, all-purpose, enriched, bleached.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +268.2% |
| Contains more CalciumCalcium | +640% |
| Contains more PotassiumPotassium | +285% |
| Contains more CopperCopper | +288.9% |
| Contains more ZincZinc | +62.9% |
| Contains more PhosphorusPhosphorus | +146.3% |
| Contains more ManganeseManganese | +90.6% |
| Contains more IronIron | +71.9% |
| Contains less SodiumSodium | -77.8% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin B6Vitamin B6 | +388.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +906.4% |
| Contains more Vitamin B2Vitamin B2 | +38% |
| Contains more Vitamin B3Vitamin B3 | +123.6% |
| Contains more Vitamin B5Vitamin B5 | +57.6% |
| Contains more FolateFolate | +662.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +96.4% |
| Contains more FatsFats | +1002% |
| Contains more WaterWater | +400.4% |
| Contains more OtherOther | +252.2% |
| Contains more CarbsCarbs | +898.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3583.9% |
| Contains more Poly. FatPolyunsaturated fat | +941.2% |
| Contains less Sat. FatSaturated fat | -93.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 0µg | 33.9µg | 62% |
| Vitamin B1 | 0.078mg | 0.785mg | 59% |
| Copper | 0.56mg | 0.144mg | 46% |
| Folate | 24µg | 183µg | 40% |
| Manganese | 1.3mg | 0.682mg | 27% |
| Polyunsaturated fat | 4.3g | 0.413g | 26% |
| Iron | 2.7mg | 4.64mg | 24% |
| Carbs | 7.64g | 76.31g | 23% |
| Phosphorus | 266mg | 108mg | 23% |
| Vitamin B3 | 2.64mg | 5.904mg | 20% |
| Protein | 20.29g | 10.33g | 20% |
| Fats | 10.8g | 0.98g | 15% |
| Magnesium | 81mg | 22mg | 14% |
| Vitamin B6 | 0.215mg | 0.044mg | 13% |
| Saturated fat | 2.539g | 0.155g | 11% |
| Fiber | 2.7g | 11% | |
| Calcium | 111mg | 15mg | 10% |
| Vitamin B2 | 0.358mg | 0.494mg | 10% |
| Calories | 192kcal | 364kcal | 9% |
| Potassium | 412mg | 107mg | 9% |
| Monounsaturated fat | 3.205g | 0.087g | 8% |
| Zinc | 1.14mg | 0.7mg | 4% |
| Vitamin B5 | 0.278mg | 0.438mg | 3% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Choline | 10.4mg | 2% | |
| Net carbs | 7.64g | 73.61g | N/A |
| Sugar | 0.27g | N/A | |
| Sodium | 9mg | 2mg | 0% |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.194mg | 0.127mg | 0% |
| Threonine | 0.796mg | 0.281mg | 0% |
| Isoleucine | 0.88mg | 0.357mg | 0% |
| Leucine | 1.43mg | 0.71mg | 0% |
| Lysine | 0.908mg | 0.228mg | 0% |
| Methionine | 0.175mg | 0.183mg | 0% |
| Phenylalanine | 0.893mg | 0.52mg | 0% |
| Valine | 0.92mg | 0.415mg | 0% |
| Histidine | 0.466mg | 0.23mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
46%
Minerals Daily Need Coverage Score
73%
59%
Comparison summary
Which food is lower in Sugar?
Tempeh is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Tempeh is lower in glycemic index (difference - 57)
Which food is cheaper?
Tempeh is cheaper (difference - $1)
Which food is richer in minerals?
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Flour contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 2.384g)
Which food is richer in vitamins?
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)