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  6. Wafer vs. Tempeh

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.

The food types used in this comparison are Cookies, chocolate wafers and Tempeh.

Infographic

Wafer vs Tempeh infographic
Infographic link

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.
Wafer
Wafer
2
:
8
Tempeh
Tempeh
Contains more Iron +48.5%
Contains more Selenium +∞%
Contains more Calcium +258.1%
Contains more Magnesium +52.8%
Contains more Phosphorus +101.5%
Contains more Potassium +96.2%
Contains less Sodium -98.4%
Contains more Copper +21%
Contains more Manganese +86.8%
Equal in Zinc - 1.14
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Iron +48.5%
Contains more Selenium +∞%
Contains more Calcium +258.1%
Contains more Magnesium +52.8%
Contains more Phosphorus +101.5%
Contains more Potassium +96.2%
Contains less Sodium -98.4%
Contains more Copper +21%
Contains more Manganese +86.8%
Equal in Zinc - 1.14

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.
Wafer
Wafer
8
:
2
Tempeh
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin B1 +160.3%
Contains more Vitamin B5 +37.1%
Contains more Folate +95.8%
Contains more Vitamin B12 +12.5%
Contains more Vitamin B2 +34.6%
Contains more Vitamin B6 +321.6%
Equal in Vitamin B3 - 2.64
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Tempeh
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%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +160.3%
Contains more Vitamin B5 +37.1%
Contains more Folate +95.8%
Contains more Vitamin B12 +12.5%
Contains more Vitamin B2 +34.6%
Contains more Vitamin B6 +321.6%
Equal in Vitamin B3 - 2.64

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
3
:
2
Tempeh
Tempeh
Contains more Fats +31.5%
Contains more Carbs +851.6%
Contains more Other +23.5%
Contains more Protein +207.4%
Contains more Water +1225.6%
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Tempeh
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Contains more Fats +31.5%
Contains more Carbs +851.6%
Contains more Other +23.5%
Contains more Protein +207.4%
Contains more Water +1225.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
1
:
2
Tempeh
Tempeh
Contains more Monounsaturated Fat +51.8%
Contains less Saturated Fat -40.1%
Equal in Polyunsaturated fat - 4.3
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains more Monounsaturated Fat +51.8%
Contains less Saturated Fat -40.1%
Equal in Polyunsaturated fat - 4.3

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Tempeh
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wafer Tempeh Opinion
Net carbs 69.3g 7.64g Wafer
Protein 6.6g 20.29g Tempeh
Fats 14.2g 10.8g Wafer
Carbs 72.7g 7.64g Wafer
Calories 433kcal 192kcal Wafer
Sugar 37.43g Tempeh
Fiber 3.4g Wafer
Calcium 31mg 111mg Tempeh
Iron 4.01mg 2.7mg Wafer
Magnesium 53mg 81mg Tempeh
Phosphorus 132mg 266mg Tempeh
Potassium 210mg 412mg Tempeh
Sodium 580mg 9mg Tempeh
Zinc 1.09mg 1.14mg Tempeh
Copper 0.463mg 0.56mg Tempeh
Manganese 0.696mg 1.3mg Tempeh
Selenium 5.7µg 0µg Wafer
Vitamin A 10IU 0IU Wafer
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg Wafer
Vitamin B1 0.203mg 0.078mg Wafer
Vitamin B2 0.266mg 0.358mg Tempeh
Vitamin B3 2.858mg 2.64mg Wafer
Vitamin B5 0.381mg 0.278mg Wafer
Vitamin B6 0.051mg 0.215mg Tempeh
Folate 47µg 24µg Wafer
Vitamin B12 0.09µg 0.08µg Wafer
Vitamin K 2.4µg Wafer
Tryptophan 0.096mg 0.194mg Tempeh
Threonine 0.22mg 0.796mg Tempeh
Isoleucine 0.261mg 0.88mg Tempeh
Leucine 0.447mg 1.43mg Tempeh
Lysine 0.281mg 0.908mg Tempeh
Methionine 0.105mg 0.175mg Tempeh
Phenylalanine 0.308mg 0.893mg Tempeh
Valine 0.323mg 0.92mg Tempeh
Histidine 0.128mg 0.466mg Tempeh
Cholesterol 2mg 0mg Tempeh
Saturated Fat 4.241g 2.539g Tempeh
Omega-3 - DHA 0.002g Wafer
Omega-3 - EPA 0.003g Wafer
Monounsaturated Fat 4.865g 3.205g Wafer
Polyunsaturated fat 4.153g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Tempeh
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
22%
Wafer
20%
Tempeh
Minerals Daily Need Coverage Score
65%
Wafer
73%
Tempeh

Comparison summary

Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 571mg)
Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Tempeh
Tempeh is lower in Saturated Fat (difference - 1.702g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/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.