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  6. Wheat vs. Tempeh

Wheat vs. Tempeh — In-Depth Nutrition Comparison

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Significant differences between wheat and tempeh

  • Wheat has more selenium, manganese, phosphorus, vitamin B1, zinc, vitamin B3, vitamin B6, magnesium, and vitamin B5; however, tempeh is richer in vitamin B2.
  • Wheat covers your daily selenium needs 163% more than tempeh.
  • Tempeh has 5 times less vitamin B1 than wheat . Wheat has 0.419mg of vitamin B1, while tempeh has 0.078mg.
  • Wheat has a higher glycemic index. The glycemic index of wheat is 50, while the glycemic index of tempeh is 15.

Specific food types used in this comparison are Wheat, durum and Tempeh.

Infographic

Wheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Tempeh
Tempeh
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Contains more MagnesiumMagnesium +77.8%
Contains more IronIron +30.4%
Contains more ZincZinc +264.9%
Contains more PhosphorusPhosphorus +91%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +131.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +226.5%
~equal in Potassium ~412mg
~equal in Copper ~0.56mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Tempeh
Tempeh
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin B1Vitamin B1 +437.2%
Contains more Vitamin B3Vitamin B3 +155.2%
Contains more Vitamin B5Vitamin B5 +236.3%
Contains more Vitamin B6Vitamin B6 +94.9%
Contains more FolateFolate +79.2%
Contains more Vitamin B2Vitamin B2 +195.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Wheat Tempeh DV% diff.
Selenium 89.4µg 0µg 163%
Manganese 3.012mg 1.3mg 74%
Phosphorus 508mg 266mg 35%
Vitamin B1 0.419mg 0.078mg 28%
Zinc 4.16mg 1.14mg 27%
Vitamin B3 6.738mg 2.64mg 26%
Polyunsaturated fat 0.978g 4.3g 22%
Carbs 71.13g 7.64g 21%
Vitamin B2 0.121mg 0.358mg 18%
Vitamin B6 0.419mg 0.215mg 16%
Magnesium 144mg 81mg 15%
Protein 13.68g 20.29g 13%
Fats 2.47g 10.8g 13%
Vitamin B5 0.935mg 0.278mg 13%
Iron 3.52mg 2.7mg 10%
Saturated fat 0.454g 2.539g 9%
Calcium 34mg 111mg 8%
Calories 339kcal 192kcal 7%
Monounsaturated fat 0.344g 3.205g 7%
Folate 43µg 24µg 5%
Vitamin B12 0µg 0.08µg 3%
Potassium 431mg 412mg 1%
Copper 0.553mg 0.56mg 1%
Protein per 100 calories 4g 11g N/A
Calories per 10 g protein 248kcal 95kcal N/A
Weight per 100 calories 29g 52g N/A
Unsaturated / Saturated Fat ratio 2.9 3 N/A
Net carbs 71.13g 7.64g N/A
Sodium 2mg 9mg 0%
Tryptophan 0.176mg 0.194mg 0%
Threonine 0.366mg 0.796mg 0%
Isoleucine 0.533mg 0.88mg 0%
Leucine 0.934mg 1.43mg 0%
Lysine 0.303mg 0.908mg 0%
Methionine 0.221mg 0.175mg 0%
Phenylalanine 0.681mg 0.893mg 0%
Valine 0.594mg 0.92mg 0%
Histidine 0.322mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Tempeh
Tempeh
3
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 CarbsCarbs +831%
Contains more ProteinProtein +48.3%
Contains more FatsFats +337.2%
Contains more WaterWater +445.2%
~equal in Other ~1.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Tempeh
Tempeh
2
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -82.1%
Contains more Mono. FatMonounsaturated fat +831.7%
Contains more Poly. FatPolyunsaturated fat +339.7%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.