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Wheat gluten vs Tempeh - In-Depth Nutrition Comparison

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What are the main differences between Wheat gluten and Tempeh?

  • Wheat gluten is richer in Iron, yet Tempeh is richer in Selenium, Copper, Vitamin B2, Vitamin B6, Vitamin B3, Magnesium, Potassium, and Vitamin B1.
  • Wheat gluten's daily need coverage for Selenium is 72% higher.
  • Wheat gluten has 2 times more Iron than Tempeh. Wheat gluten has 5.2mg of Iron, while Tempeh has 2.7mg.
  • Wheat gluten contains less Saturated Fat.

We used Vital wheat gluten and Tempeh types in this comparison.

Infographic

Wheat gluten 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +27.9%
Contains more Iron +92.6%
Contains more Magnesium +224%
Contains more Potassium +312%
Contains less Sodium -69%
Contains more Zinc +34.1%
Contains more Copper +207.7%
Equal in Phosphorus - 266
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 195% 18% 112% 9% 4% 24% 61%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Contains more Calcium +27.9%
Contains more Iron +92.6%
Contains more Magnesium +224%
Contains more Potassium +312%
Contains less Sodium -69%
Contains more Zinc +34.1%
Contains more Copper +207.7%
Equal in Phosphorus - 266

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Tempeh
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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% 0% 0% 0% 0% 0% 0% 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 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wheat gluten Tempeh
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat gluten Tempeh Opinion
Net carbs 13.19g 7.64g Wheat gluten
Protein 75.16g 20.29g Wheat gluten
Fats 1.85g 10.8g Tempeh
Carbs 13.79g 7.64g Wheat gluten
Calories 370kcal 192kcal Wheat gluten
Starch g g
Fructose g g
Sugar 0g g Tempeh
Fiber 0.6g g Wheat gluten
Calcium 142mg 111mg Wheat gluten
Iron 5.2mg 2.7mg Wheat gluten
Magnesium 25mg 81mg Tempeh
Phosphorus 260mg 266mg Tempeh
Potassium 100mg 412mg Tempeh
Sodium 29mg 9mg Tempeh
Zinc 0.85mg 1.14mg Tempeh
Copper 0.182mg 0.56mg Tempeh
Vitamin A 0IU 0IU
Vitamin E 0mg mg Wheat gluten
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0mg 0.078mg Tempeh
Vitamin B2 0mg 0.358mg Tempeh
Vitamin B3 0mg 2.64mg Tempeh
Vitamin B5 0mg 0.278mg Tempeh
Vitamin B6 0mg 0.215mg Tempeh
Folate 0µg 24µg Tempeh
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K 0µg µg Wheat gluten
Tryptophan mg 0.194mg Tempeh
Threonine mg 0.796mg Tempeh
Isoleucine mg 0.88mg Tempeh
Leucine mg 1.43mg Tempeh
Lysine mg 0.908mg Tempeh
Methionine mg 0.175mg Tempeh
Phenylalanine mg 0.893mg Tempeh
Valine mg 0.92mg Tempeh
Histidine mg 0.466mg Tempeh
Cholesterol 0mg 0mg
Trans Fat g 0g Wheat gluten
Saturated Fat 0.272g 2.539g Wheat gluten
Monounsaturated Fat 0.156g 3.205g Tempeh
Polyunsaturated fat 0.81g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Tempeh
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
0
Wheat gluten
20
Tempeh
Mineral Summary Score
58
Wheat gluten
70
Tempeh

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
451%
Wheat gluten
122%
Tempeh
Carbohydrates
14%
Wheat gluten
8%
Tempeh
Fats
9%
Wheat gluten
50%
Tempeh

Comparison summary

Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 2.267g)
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Tempeh
Tempeh is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.