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Sesame vs. Tempeh — In-Depth Nutrition Comparison

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What are the differences between sesame and tempeh?

  • Sesame is richer than tempeh in copper, iron, calcium, magnesium, selenium, zinc, vitamin B1, phosphorus, manganese, and vitamin B6.
  • Sesame's daily need coverage for copper is 391% more.

We used Seeds, sesame seeds, whole, dried and Tempeh types in this article.

Infographic

Sesame 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.
Sesame
Sesame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Tempeh
Tempeh
1
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 MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +778.4%
Contains more PotassiumPotassium +13.6%
Contains more IronIron +438.9%
Contains more CopperCopper +628.9%
Contains more ZincZinc +579.8%
Contains more PhosphorusPhosphorus +136.5%
Contains more ManganeseManganese +89.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -18.2%

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.
Sesame
Sesame
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Tempeh
Tempeh
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +914.1%
Contains more Vitamin B3Vitamin B3 +71%
Contains more Vitamin B6Vitamin B6 +267.4%
Contains more FolateFolate +304.2%
Contains more Vitamin B2Vitamin B2 +44.9%
Contains more Vitamin B5Vitamin B5 +456%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Tempeh DV% diff.
Copper 4.082mg 0.56mg 391%
Iron 14.55mg 2.7mg 148%
Polyunsaturated fat 21.773g 4.3g 116%
Calcium 975mg 111mg 86%
Magnesium 351mg 81mg 64%
Selenium 34.4µg 0µg 63%
Fats 49.67g 10.8g 60%
Zinc 7.75mg 1.14mg 60%
Vitamin B1 0.791mg 0.078mg 59%
Phosphorus 629mg 266mg 52%
Manganese 2.46mg 1.3mg 50%
Fiber 11.8g 47%
Vitamin B6 0.79mg 0.215mg 44%
Monounsaturated fat 18.759g 3.205g 39%
Saturated fat 6.957g 2.539g 20%
Calories 573kcal 192kcal 19%
Folate 97µg 24µg 18%
Vitamin B3 4.515mg 2.64mg 12%
Vitamin B2 0.247mg 0.358mg 9%
Protein 17.73g 20.29g 5%
Carbs 23.45g 7.64g 5%
Vitamin B5 0.05mg 0.278mg 5%
Choline 25.6mg 5%
Vitamin B12 0µg 0.08µg 3%
Potassium 468mg 412mg 2%
Vitamin E 0.25mg 2%
Protein per 100 calories 3.1g 11g N/A
Calories per 10 g protein 323kcal 95kcal N/A
Weight per 100 calories 17g 52g N/A
Unsaturated / Saturated Fat ratio 5.8 3 N/A
Net carbs 11.65g 7.64g N/A
Sugar 0.3g N/A
Sodium 11mg 9mg 0%
Tryptophan 0.388mg 0.194mg 0%
Threonine 0.736mg 0.796mg 0%
Isoleucine 0.763mg 0.88mg 0%
Leucine 1.358mg 1.43mg 0%
Lysine 0.569mg 0.908mg 0%
Methionine 0.586mg 0.175mg 0%
Phenylalanine 0.94mg 0.893mg 0%
Valine 0.99mg 0.92mg 0%
Histidine 0.522mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Tempeh
Tempeh
2
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 FatsFats +359.9%
Contains more CarbsCarbs +206.9%
Contains more OtherOther +175.3%
Contains more ProteinProtein +14.4%
Contains more WaterWater +1171.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Tempeh
Tempeh
1
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 more Mono. FatMonounsaturated fat +485.3%
Contains more Poly. FatPolyunsaturated fat +406.3%
Contains less Sat. FatSaturated fat -63.5%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.