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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
6
:
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 Calcium +226.5%
Equal in Potassium - 412
Equal in Copper - 0.56
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
5
:
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 +∞%

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 Tempeh
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals 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
Starch g g
Fructose g g
Sugar g g
Fiber g g
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
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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
Vitamin K µg µg
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
Cholesterol 0mg 0mg
Trans Fat g 0g Wheat
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

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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
37
Wheat
20
Tempeh
Mineral Summary Score
100
Wheat
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
82%
Wheat
122%
Tempeh
Carbohydrates
71%
Wheat
8%
Tempeh
Fats
11%
Wheat
50%
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 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 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.
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

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 - 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.