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Wheat vs Tempeh - In-Depth Nutrition Comparison

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Significant differences between Wheat and Tempeh

  • Wheat has more Manganese, Phosphorus, Vitamin B1, Zinc, Vitamin B3, Vitamin B6, Magnesium, and Vitamin B5, however Tempeh is richer in Selenium, and 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
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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 Zinc +264.9%
Contains more Phosphorus +91%
Contains less Sodium -77.8%
Contains more Calcium +226.5%
Equal in Potassium - 412
Equal in Copper - 0.56
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Contains more Iron +30.4%
Contains more Magnesium +77.8%
Contains more Zinc +264.9%
Contains more Phosphorus +91%
Contains less Sodium -77.8%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
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 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 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 Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

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

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.