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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.

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Tempeh
7
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 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.
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
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 +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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
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 -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.
White bread Tempeh
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient White bread Tempeh 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?

ok
ok
is better in case of low diet
White bread Tempeh
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
White bread
19%
Tempeh
Minerals Daily Need Coverage Score
56%
White bread
73%
Tempeh

Comparison summary

Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 1.841g)
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 481mg)
Which food is lower in glycemic index?
Tempeh
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.

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.