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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.

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.
:
2
Tempeh
Contains more Iron +30.4%
Contains more Magnesium +77.8%
Contains more Phosphorus +91%
Contains less Sodium -77.8%
Contains more Zinc +264.9%
Contains more Manganese +131.7%
Contains more Selenium +∞%
Contains more Calcium +226.5%
Equal in Potassium - 412
Equal in Copper - 0.56
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Iron +30.4%
Contains more Magnesium +77.8%
Contains more Phosphorus +91%
Contains less Sodium -77.8%
Contains more Zinc +264.9%
Contains more Manganese +131.7%
Contains more Selenium +∞%
Contains more Calcium +226.5%
Equal in Potassium - 412
Equal in Copper - 0.56

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.
:
2
Tempeh
Contains more Vitamin B1 +437.2%
Contains more Vitamin B3 +155.2%
Contains more Vitamin B5 +236.3%
Contains more Vitamin B6 +94.9%
Contains more Folate +79.2%
Contains more Vitamin B2 +195.9%
Contains more Vitamin B12 +∞%
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% 105% 28% 127% 57% 97% 33% 0% 0%
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 B1 +437.2%
Contains more Vitamin B3 +155.2%
Contains more Vitamin B5 +236.3%
Contains more Vitamin B6 +94.9%
Contains more Folate +79.2%
Contains more Vitamin B2 +195.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Tempeh
Contains more Carbs +831%
Contains more Protein +48.3%
Contains more Fats +337.2%
Contains more Water +445.2%
Equal in Other - 1.62
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
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 Carbs +831%
Contains more Protein +48.3%
Contains more Fats +337.2%
Contains more Water +445.2%
Equal in Other - 1.62

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Tempeh Opinion
Net carbs 71.13g 7.64g Wheat
Protein 13.68g 20.29g Tempeh
Fats 2.47g 10.8g Tempeh
Carbs 71.13g 7.64g Wheat
Calories 339kcal 192kcal Wheat
Calcium 34mg 111mg Tempeh
Iron 3.52mg 2.7mg Wheat
Magnesium 144mg 81mg Wheat
Phosphorus 508mg 266mg Wheat
Potassium 431mg 412mg Wheat
Sodium 2mg 9mg Wheat
Zinc 4.16mg 1.14mg Wheat
Copper 0.553mg 0.56mg Tempeh
Manganese 3.012mg 1.3mg Wheat
Selenium 89.4µg 0µg Wheat
Vitamin B1 0.419mg 0.078mg Wheat
Vitamin B2 0.121mg 0.358mg Tempeh
Vitamin B3 6.738mg 2.64mg Wheat
Vitamin B5 0.935mg 0.278mg Wheat
Vitamin B6 0.419mg 0.215mg Wheat
Folate 43µg 24µg Wheat
Vitamin B12 0µg 0.08µg Tempeh
Tryptophan 0.176mg 0.194mg Tempeh
Threonine 0.366mg 0.796mg Tempeh
Isoleucine 0.533mg 0.88mg Tempeh
Leucine 0.934mg 1.43mg Tempeh
Lysine 0.303mg 0.908mg Tempeh
Methionine 0.221mg 0.175mg Wheat
Phenylalanine 0.681mg 0.893mg Tempeh
Valine 0.594mg 0.92mg Tempeh
Histidine 0.322mg 0.466mg Tempeh
Saturated Fat 0.454g 2.539g Wheat
Monounsaturated Fat 0.344g 3.205g Tempeh
Polyunsaturated fat 0.978g 4.3g Tempeh

Which food is preferable for your diet?

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

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
37%
Wheat
20%
Tempeh
Minerals Daily Need Coverage Score
168%
Wheat
73%
Tempeh

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 2.085g)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 35)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $0.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.