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  6. Khorasan wheat vs. Tempeh

Khorasan wheat vs. Tempeh — In-Depth Nutrition Comparison

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Important differences between khorasan wheat and tempeh

  • Khorasan wheat has more selenium, manganese, vitamin B1, vitamin B3, zinc, phosphorus, vitamin B5, and iron; however, tempeh has more vitamin B2.
  • Khorasan wheat's daily need coverage for selenium is 148% more.
  • Khorasan wheat has 7 times more vitamin B1 than tempeh. Khorasan wheat has 0.566mg of vitamin B1, while tempeh has 0.078mg.
  • Khorasan wheat is lower in saturated fat.
  • Khorasan wheat has a higher glycemic index than tempeh.

The food varieties used in the comparison are Wheat, KAMUT khorasan, uncooked and Tempeh.

Infographic

Khorasan 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Tempeh
Tempeh
2
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 +60.5%
Contains more IronIron +39.6%
Contains more ZincZinc +222.8%
Contains more PhosphorusPhosphorus +36.8%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +110.4%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +404.5%
Contains more CopperCopper +10.7%
~equal in Potassium ~412mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Tempeh
Tempeh
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +625.6%
Contains more Vitamin B3Vitamin B3 +141.5%
Contains more Vitamin B5Vitamin B5 +241.4%
Contains more Vitamin B6Vitamin B6 +20.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +94.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Tempeh DV% diff.
Selenium 81.5µg 0µg 148%
Manganese 2.735mg 1.3mg 62%
Fiber 11.1g 44%
Vitamin B1 0.566mg 0.078mg 41%
Polyunsaturated fat 0.621g 4.3g 25%
Zinc 3.68mg 1.14mg 23%
Vitamin B3 6.375mg 2.64mg 23%
Starch 52.41g 22%
Carbs 70.58g 7.64g 21%
Phosphorus 364mg 266mg 14%
Iron 3.77mg 2.7mg 13%
Vitamin B5 0.949mg 0.278mg 13%
Vitamin B2 0.184mg 0.358mg 13%
Fats 2.13g 10.8g 13%
Magnesium 130mg 81mg 12%
Protein 14.54g 20.29g 12%
Saturated fat 0.196g 2.539g 11%
Calcium 22mg 111mg 9%
Monounsaturated fat 0.213g 3.205g 7%
Calories 337kcal 192kcal 7%
Folate 24µg 6%
Copper 0.506mg 0.56mg 6%
Choline 25.8mg 5%
Vitamin E 0.61mg 4%
Vitamin B6 0.259mg 0.215mg 3%
Vitamin B12 0.08µg 3%
Vitamin K 1.8µg 2%
Net carbs 59.48g 7.64g N/A
Potassium 403mg 412mg 0%
Sugar 7.84g N/A
Sodium 5mg 9mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.005g 0g N/A
Tryptophan 0.13mg 0.194mg 0%
Threonine 0.442mg 0.796mg 0%
Isoleucine 0.566mg 0.88mg 0%
Leucine 1.112mg 1.43mg 0%
Lysine 0.416mg 0.908mg 0%
Methionine 0.251mg 0.175mg 0%
Phenylalanine 0.772mg 0.893mg 0%
Valine 0.687mg 0.92mg 0%
Histidine 0.379mg 0.466mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 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 +823.8%
Contains more ProteinProtein +39.5%
Contains more FatsFats +407%
Contains more WaterWater +438.8%
~equal in Other ~1.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 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 -92.3%
Contains more Mono. FatMonounsaturated fat +1404.7%
Contains more Poly. FatPolyunsaturated fat +592.4%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.