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  6. Tempeh vs. Soba

Tempeh vs. Soba — In-Depth Nutrition Comparison

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How are tempeh and soba different?

  • Tempeh has more copper, manganese, phosphorus, iron, vitamin B2, magnesium, vitamin B6, vitamin B3, and potassium than soba.
  • Daily need coverage for copper for tempeh is 61% higher.
  • Tempeh contains 134 times more saturated fat than soba. While tempeh contains 2.539g of saturated fat, soba contains only 0.019g.
  • Tempeh has a lower glycemic index (15) than soba (46).

Tempeh and Noodles, japanese, soba, cooked are the varieties used in this article.

Infographic

Tempeh vs Soba 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.
Tempeh
Tempeh
9
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%
Soba
Soba
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +2675%
Contains more PotassiumPotassium +1077.1%
Contains more IronIron +462.5%
Contains more CopperCopper +6900%
Contains more ZincZinc +850%
Contains more PhosphorusPhosphorus +964%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +247.6%
~equal in Selenium ~µg

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.
Tempeh
Tempeh
6
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%
Soba
Soba
1
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% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3%
Contains more Vitamin B2Vitamin B2 +1276.9%
Contains more Vitamin B3Vitamin B3 +417.6%
Contains more Vitamin B5Vitamin B5 +18.3%
Contains more Vitamin B6Vitamin B6 +437.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +242.9%
Contains more Vitamin B1Vitamin B1 +20.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Tempeh Soba DV% diff.
Copper 0.56mg 0.008mg 61%
Manganese 1.3mg 0.374mg 40%
Phosphorus 266mg 25mg 34%
Protein 20.29g 5.06g 30%
Iron 2.7mg 0.48mg 28%
Polyunsaturated fat 4.3g 0.031g 28%
Vitamin B2 0.358mg 0.026mg 26%
Magnesium 81mg 9mg 17%
Fats 10.8g 0.1g 16%
Vitamin B3 2.64mg 0.51mg 13%
Vitamin B6 0.215mg 0.04mg 13%
Calcium 111mg 4mg 11%
Potassium 412mg 35mg 11%
Saturated fat 2.539g 0.019g 11%
Zinc 1.14mg 0.12mg 9%
Monounsaturated fat 3.205g 0.026g 8%
Calories 192kcal 99kcal 5%
Carbs 7.64g 21.44g 5%
Folate 24µg 7µg 4%
Vitamin B12 0.08µg 0µg 3%
Sodium 9mg 60mg 2%
Vitamin B1 0.078mg 0.094mg 1%
Vitamin B5 0.278mg 0.235mg 1%
Protein per 100 calories 11g 5.1g N/A
Calories per 10 g protein 95kcal 196kcal N/A
Weight per 100 calories 52g 101g N/A
Unsaturated / Saturated Fat ratio 3 3 N/A
Net carbs 7.64g 21.44g N/A
Tryptophan 0.194mg 0.072mg 0%
Threonine 0.796mg 0.177mg 0%
Isoleucine 0.88mg 0.195mg 0%
Leucine 1.43mg 0.33mg 0%
Lysine 0.908mg 0.214mg 0%
Methionine 0.175mg 0.072mg 0%
Phenylalanine 0.893mg 0.217mg 0%
Valine 0.92mg 0.249mg 0%
Histidine 0.466mg 0.119mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
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
Soba
Soba
2
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more ProteinProtein +301%
Contains more FatsFats +10700%
Contains more OtherOther +315.4%
Contains more CarbsCarbs +180.6%
Contains more WaterWater +22.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
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
Soba
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +12226.9%
Contains more Poly. FatPolyunsaturated fat +13771%
Contains less Sat. FatSaturated fat -99.3%

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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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.