Tortilla vs. Tempeh — In-Depth Nutrition Comparison
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How are tortillas and tempeh different?
- Tortillas are higher in selenium, vitamin B1, folate, vitamin B3, calcium, phosphorus, and vitamin B6; however, tempeh is richer in copper.
- Daily need coverage for selenium for tortillas is 67% higher.
- Tortillas contain 57 times more sodium than tempeh. While tortillas contain 512mg of sodium, tempeh contains only 9mg.
- Tempeh has a lower glycemic index (15) than tortillas (52).
Tortillas, ready-to-bake or -fry, whole wheat and Tempeh are the varieties used in this article.
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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 CalciumCalcium | +119.8% |
| Contains more ZincZinc | +68.4% |
| Contains more PhosphorusPhosphorus | +30.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +57.3% |
| Contains more CopperCopper | +110.5% |
| Contains less SodiumSodium | -98.2% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +955.1% |
| Contains more Vitamin B3Vitamin B3 | +84% |
| Contains more Vitamin B6Vitamin B6 | +45.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +475% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +23.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 37µg | 0µg | 67% |
| Vitamin B1 | 0.823mg | 0.078mg | 62% |
| Manganese | 1.3mg | 57% | |
| Fiber | 9.8g | 39% | |
| Copper | 0.266mg | 0.56mg | 33% |
| Folate | 138µg | 24µg | 29% |
| Polyunsaturated fat | 0.992g | 4.3g | 22% |
| Sodium | 512mg | 9mg | 22% |
| Protein | 9.76g | 20.29g | 21% |
| Vitamin B3 | 4.858mg | 2.64mg | 14% |
| Carbs | 45.89g | 7.64g | 13% |
| Calcium | 244mg | 111mg | 13% |
| Phosphorus | 346mg | 266mg | 11% |
| Saturated fat | 4.878g | 2.539g | 11% |
| Vitamin B6 | 0.312mg | 0.215mg | 7% |
| Zinc | 1.92mg | 1.14mg | 7% |
| Vitamin B5 | 0.278mg | 6% | |
| Vitamin E | 0.9mg | 6% | |
| Calories | 310kcal | 192kcal | 6% |
| Vitamin B2 | 0.289mg | 0.358mg | 5% |
| Potassium | 262mg | 412mg | 4% |
| Vitamin K | 4.5µg | 4% | |
| Choline | 20mg | 4% | |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Fats | 9.76g | 10.8g | 2% |
| Iron | 2.63mg | 2.7mg | 1% |
| Magnesium | 85mg | 81mg | 1% |
| Net carbs | 36.09g | 7.64g | N/A |
| Sugar | 2.44g | N/A | |
| Monounsaturated fat | 3.062g | 3.205g | 0% |
| Tryptophan | 0.129mg | 0.194mg | 0% |
| Threonine | 0.312mg | 0.796mg | 0% |
| Isoleucine | 0.353mg | 0.88mg | 0% |
| Leucine | 0.671mg | 1.43mg | 0% |
| Lysine | 0.37mg | 0.908mg | 0% |
| Methionine | 0.163mg | 0.175mg | 0% |
| Phenylalanine | 0.488mg | 0.893mg | 0% |
| Valine | 0.444mg | 0.92mg | 0% |
| Histidine | 0.255mg | 0.466mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +500.7% |
| Contains more OtherOther | +174.1% |
| Contains more ProteinProtein | +107.9% |
| Contains more FatsFats | +10.7% |
| Contains more WaterWater | +97.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -47.9% |
| Contains more Poly. FatPolyunsaturated fat | +333.5% |
~equal in
Monounsaturated fat
~3.205g
