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Flour vs Tempeh - In-Depth Nutrition Comparison

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A recap on differences between Flour and Tempeh

  • Flour has more Vitamin B1, Folate, Iron, and Vitamin B3, however Tempeh is higher in Selenium, Copper, Manganese, Phosphorus, Magnesium, and Vitamin B6.
  • Flour covers your daily Selenium needs 62% more than Tempeh.
  • Tempeh contains 10 times less Vitamin B1 than Flour. Flour contains 0.785mg of Vitamin B1, while Tempeh contains 0.078mg.

Food varieties used in this article are Wheat flour, white, all-purpose, enriched, bleached and Tempeh.

Infographic

Flour 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
Flour
2
:
6
Tempeh
Contains more Iron +71.9%
Contains less Sodium -77.8%
Contains more Calcium +640%
Contains more Magnesium +268.2%
Contains more Phosphorus +146.3%
Contains more Potassium +285%
Contains more Zinc +62.9%
Contains more Copper +288.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Contains more Iron +71.9%
Contains less Sodium -77.8%
Contains more Calcium +640%
Contains more Magnesium +268.2%
Contains more Phosphorus +146.3%
Contains more Potassium +285%
Contains more Zinc +62.9%
Contains more Copper +288.9%

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
Flour
7
:
2
Tempeh
Contains more Vitamin B1 +906.4%
Contains more Vitamin B2 +38%
Contains more Vitamin B3 +123.6%
Contains more Vitamin B5 +57.6%
Contains more Folate +662.5%
Contains more Vitamin B6 +388.6%
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% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 +906.4%
Contains more Vitamin B2 +38%
Contains more Vitamin B3 +123.6%
Contains more Vitamin B5 +57.6%
Contains more Folate +662.5%
Contains more Vitamin B6 +388.6%
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.
Flour Tempeh
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flour Tempeh Opinion
Net carbs 73.61g 7.64g Flour
Protein 10.33g 20.29g Tempeh
Fats 0.98g 10.8g Tempeh
Carbs 76.31g 7.64g Flour
Calories 364kcal 192kcal Flour
Starch g g
Fructose g g
Sugar 0.27g g Tempeh
Fiber 2.7g g Flour
Calcium 15mg 111mg Tempeh
Iron 4.64mg 2.7mg Flour
Magnesium 22mg 81mg Tempeh
Phosphorus 108mg 266mg Tempeh
Potassium 107mg 412mg Tempeh
Sodium 2mg 9mg Flour
Zinc 0.7mg 1.14mg Tempeh
Copper 0.144mg 0.56mg Tempeh
Vitamin A 0IU 0IU
Vitamin E 0.06mg mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.785mg 0.078mg Flour
Vitamin B2 0.494mg 0.358mg Flour
Vitamin B3 5.904mg 2.64mg Flour
Vitamin B5 0.438mg 0.278mg Flour
Vitamin B6 0.044mg 0.215mg Tempeh
Folate 183µg 24µg Flour
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K 0.3µg µg Flour
Tryptophan 0.127mg 0.194mg Tempeh
Threonine 0.281mg 0.796mg Tempeh
Isoleucine 0.357mg 0.88mg Tempeh
Leucine 0.71mg 1.43mg Tempeh
Lysine 0.228mg 0.908mg Tempeh
Methionine 0.183mg 0.175mg Flour
Phenylalanine 0.52mg 0.893mg Tempeh
Valine 0.415mg 0.92mg Tempeh
Histidine 0.23mg 0.466mg Tempeh
Cholesterol 0mg 0mg
Trans Fat g 0g Flour
Saturated Fat 0.155g 2.539g Flour
Monounsaturated Fat 0.087g 3.205g Tempeh
Polyunsaturated fat 0.413g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
50
Flour
20
Tempeh
Mineral Summary Score
40
Flour
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
62%
Flour
122%
Tempeh
Carbohydrates
76%
Flour
8%
Tempeh
Fats
5%
Flour
50%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 57)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 2.384g)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.