White bread vs. Tempeh — In-Depth Nutrition Comparison
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Summary of differences between white bread and tempeh
- White bread has more selenium, vitamin B1, folate, vitamin B3, and iron; however, tempeh is higher in copper, manganese, phosphorus, and magnesium.
- Tempeh covers your daily need for copper, 51% more than white bread.
- Tempeh has less sodium.
- The glycemic index of white bread is higher.
These are the specific foods used in this comparison Bread, white, commercially prepared (includes soft bread crumbs) and Tempeh.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +29.7% |
| Contains more IronIron | +33.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +252.2% |
| Contains more PotassiumPotassium | +227% |
| Contains more CopperCopper | +454.5% |
| Contains more ZincZinc | +54.1% |
| Contains more PhosphorusPhosphorus | +171.4% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +142.5% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +583.3% |
| Contains more Vitamin B3Vitamin B3 | +81.1% |
| Contains more Vitamin B5Vitamin B5 | +92.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +362.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +47.3% |
| Contains more Vitamin B6Vitamin B6 | +147.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
20.29 g
Fats:
10.8 g
Carbs:
7.64 g
Water:
59.65 g
Other:
1.62 g
| Contains more CarbsCarbs | +546.9% |
| Contains more OtherOther | +22.2% |
| Contains more ProteinProtein | +129.3% |
| Contains more FatsFats | +224.3% |
| Contains more WaterWater | +63.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
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 | -72.5% |
| Contains more Mono. FatMonounsaturated fat | +435.1% |
| Contains more Poly. FatPolyunsaturated fat | +168.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.101mg | 0.56mg | 51% |
| Selenium | 22µg | 0µg | 40% |
| Vitamin B1 | 0.533mg | 0.078mg | 38% |
| Manganese | 0.536mg | 1.3mg | 33% |
| Phosphorus | 98mg | 266mg | 24% |
| Protein | 8.85g | 20.29g | 23% |
| Folate | 111µg | 24µg | 22% |
| Sodium | 490mg | 9mg | 21% |
| Polyunsaturated fat | 1.602g | 4.3g | 18% |
| Starch | 37.17g | 15% | |
| Carbs | 49.42g | 7.64g | 14% |
| Magnesium | 23mg | 81mg | 14% |
| Vitamin B3 | 4.78mg | 2.64mg | 13% |
| Fiber | 2.7g | 11% | |
| Iron | 3.61mg | 2.7mg | 11% |
| Fats | 3.33g | 10.8g | 11% |
| Vitamin B6 | 0.087mg | 0.215mg | 10% |
| Vitamin B2 | 0.243mg | 0.358mg | 9% |
| Saturated fat | 0.698g | 2.539g | 8% |
| Potassium | 126mg | 412mg | 8% |
| Monounsaturated fat | 0.599g | 3.205g | 7% |
| Vitamin B5 | 0.536mg | 0.278mg | 5% |
| Calories | 266kcal | 192kcal | 4% |
| Zinc | 0.74mg | 1.14mg | 4% |
| Fructose | 2.43g | 3% | |
| Choline | 14.6mg | 3% | |
| Calcium | 144mg | 111mg | 3% |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Vitamin E | 0.22mg | 1% | |
| Net carbs | 46.72g | 7.64g | N/A |
| Sugar | 5.67g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Trans fat | 0.027g | 0g | N/A |
| Tryptophan | 0.194mg | 0% | |
| Threonine | 0.796mg | 0% | |
| Isoleucine | 0.88mg | 0% | |
| Leucine | 1.43mg | 0% | |
| Lysine | 0.908mg | 0% | |
| Methionine | 0.175mg | 0% | |
| Phenylalanine | 0.893mg | 0% | |
| Valine | 0.92mg | 0% | |
| Histidine | 0.466mg | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
19%
Minerals Daily Need Coverage Score
56%
73%
Comparison summary
Which food is lower in Saturated fat?
White bread is lower in Saturated fat (difference - 1.841g)
Which food is richer in vitamins?
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Tempeh is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Tempeh contains less Sodium (difference - 481mg)
Which food is lower in glycemic index?
Tempeh is lower in glycemic index (difference - 58)
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.