Wafer vs. Tempeh — In-Depth Nutrition Comparison
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Differences between wafer and tempeh
- Wafer has more iron, vitamin B1, and selenium, while tempeh has more manganese, phosphorus, vitamin B6, copper, and calcium.
- Tempeh's daily need coverage for manganese is 26% higher.
- The amount of sodium in tempeh is lower.
- Tempeh has a lower glycemic index. The glycemic index of tempeh is 15, while the glycemic index of wafer is 61.
The food types used in this comparison are Cookies, chocolate wafers and Tempeh.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +48.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +52.8% |
| Contains more CalciumCalcium | +258.1% |
| Contains more PotassiumPotassium | +96.2% |
| Contains more CopperCopper | +21% |
| Contains more PhosphorusPhosphorus | +101.5% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +86.8% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +160.3% |
| Contains more Vitamin B5Vitamin B5 | +37.1% |
| Contains more Vitamin B12Vitamin B12 | +12.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +95.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +34.6% |
| Contains more Vitamin B6Vitamin B6 | +321.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Protein | 6.6g | 20.29g | 27% |
| Manganese | 0.696mg | 1.3mg | 26% |
| Sodium | 580mg | 9mg | 25% |
| Carbs | 72.7g | 7.64g | 22% |
| Phosphorus | 132mg | 266mg | 19% |
| Iron | 4.01mg | 2.7mg | 16% |
| Fiber | 3.4g | 14% | |
| Vitamin B6 | 0.051mg | 0.215mg | 13% |
| Calories | 433kcal | 192kcal | 12% |
| Copper | 0.463mg | 0.56mg | 11% |
| Vitamin B1 | 0.203mg | 0.078mg | 10% |
| Selenium | 5.7µg | 0µg | 10% |
| Saturated fat | 4.241g | 2.539g | 8% |
| Calcium | 31mg | 111mg | 8% |
| Magnesium | 53mg | 81mg | 7% |
| Vitamin B2 | 0.266mg | 0.358mg | 7% |
| Potassium | 210mg | 412mg | 6% |
| Folate | 47µg | 24µg | 6% |
| Vitamin E | 0.72mg | 5% | |
| Fats | 14.2g | 10.8g | 5% |
| Monounsaturated fat | 4.865g | 3.205g | 4% |
| Choline | 14.3mg | 3% | |
| Caffeine | 10mg | 3% | |
| Vitamin K | 2.4µg | 2% | |
| Vitamin B5 | 0.381mg | 0.278mg | 2% |
| Polyunsaturated fat | 4.153g | 4.3g | 1% |
| Vitamin B3 | 2.858mg | 2.64mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 7.64g | N/A |
| Sugar | 37.43g | N/A | |
| Zinc | 1.09mg | 1.14mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B12 | 0.09µg | 0.08µg | 0% |
| Tryptophan | 0.096mg | 0.194mg | 0% |
| Threonine | 0.22mg | 0.796mg | 0% |
| Isoleucine | 0.261mg | 0.88mg | 0% |
| Leucine | 0.447mg | 1.43mg | 0% |
| Lysine | 0.281mg | 0.908mg | 0% |
| Methionine | 0.105mg | 0.175mg | 0% |
| Phenylalanine | 0.308mg | 0.893mg | 0% |
| Valine | 0.323mg | 0.92mg | 0% |
| Histidine | 0.128mg | 0.466mg | 0% |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +31.5% |
| Contains more CarbsCarbs | +851.6% |
| Contains more OtherOther | +23.5% |
| Contains more ProteinProtein | +207.4% |
| Contains more WaterWater | +1225.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +51.8% |
| Contains less Sat. FatSaturated fat | -40.1% |
~equal in
Polyunsaturated fat
~4.3g
