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  6. Tempeh vs. Soy milk

Tempeh vs. Soy milk — In-Depth Nutrition Comparison

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The main differences between tempeh and soy milk

  • Soy milk contains less copper, manganese, phosphorus, iron, vitamin B2, magnesium, vitamin B3, vitamin B6, and zinc than tempeh.
  • Daily need coverage for copper for tempeh is 48% higher.
  • Soy milk has 12 times less saturated fat than tempeh. Tempeh has 2.539g of saturated fat, while soy milk has 0.205g.
  • Soy milk has a higher glycemic index than tempeh.

Food types used in this article are Tempeh and Soymilk, original, and vanilla, unfortified.

Infographic

Tempeh vs Soy milk 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +344%
Contains more PotassiumPotassium +249.2%
Contains more IronIron +321.9%
Contains more CopperCopper +337.5%
Contains more ZincZinc +850%
Contains more PhosphorusPhosphorus +411.5%
Contains less SodiumSodium -82.4%
Contains more ManganeseManganese +483%
Contains more SeleniumSelenium +∞%

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%
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% 2.2% 15% 16% 9.6% 22% 18% 0% 7.5% 14%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +418.8%
Contains more Vitamin B3Vitamin B3 +414.6%
Contains more Vitamin B6Vitamin B6 +179.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +33.3%
Contains more Vitamin B5Vitamin B5 +34.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Soy milk DV% diff.
Copper 0.56mg 0.128mg 48%
Manganese 1.3mg 0.223mg 47%
Protein 20.29g 3.27g 34%
Phosphorus 266mg 52mg 31%
Iron 2.7mg 0.64mg 26%
Vitamin B2 0.358mg 0.069mg 22%
Polyunsaturated fat 4.3g 0.961g 22%
Fats 10.8g 1.75g 14%
Magnesium 81mg 25mg 13%
Vitamin B3 2.64mg 0.513mg 13%
Vitamin B6 0.215mg 0.077mg 11%
Saturated fat 2.539g 0.205g 11%
Calcium 111mg 25mg 9%
Potassium 412mg 118mg 9%
Zinc 1.14mg 0.12mg 9%
Selenium 0µg 4.8µg 9%
Calories 192kcal 54kcal 7%
Monounsaturated fat 3.205g 0.401g 7%
Choline 23.6mg 4%
Vitamin B12 0.08µg 0µg 3%
Vitamin K 3µg 3%
Fiber 0.6g 2%
Sodium 9mg 51mg 2%
Vitamin B1 0.078mg 0.06mg 2%
Vitamin B5 0.278mg 0.373mg 2%
Folate 24µg 18µg 2%
Vitamin E 0.11mg 1%
Protein per 100 calories 11g 6.1g N/A
Calories per 10 g protein 95kcal 165kcal N/A
Weight per 100 calories 52g 185g N/A
Unsaturated / Saturated Fat ratio 3 6.6 N/A
Net carbs 7.64g 5.68g N/A
Carbs 7.64g 6.28g 0%
Sugar 3.99g N/A
Tryptophan 0.194mg 0.038mg 0%
Threonine 0.796mg 0.108mg 0%
Isoleucine 0.88mg 0.114mg 0%
Leucine 1.43mg 0.186mg 0%
Lysine 0.908mg 0.131mg 0%
Methionine 0.175mg 0.027mg 0%
Phenylalanine 0.893mg 0.113mg 0%
Valine 0.92mg 0.117mg 0%
Histidine 0.466mg 0.061mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
4
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more ProteinProtein +520.5%
Contains more FatsFats +517.1%
Contains more CarbsCarbs +21.7%
Contains more OtherOther +149.2%
Contains more WaterWater +47.6%

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated fat +699.3%
Contains more Poly. FatPolyunsaturated fat +347.5%
Contains less Sat. FatSaturated fat -91.9%

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.