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  6. Tempeh vs. Flour

Tempeh vs. Flour — In-Depth Nutrition Comparison

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A recap on the differences between tempeh and flour

  • Tempeh has more copper, manganese, phosphorus, magnesium, and vitamin B6; however, flour is higher in selenium, vitamin B1, folate, iron, and vitamin B3.
  • Flour covers your daily selenium needs 62% more than tempeh.
  • Flour contains 5 times less vitamin B6 than tempeh. Tempeh contains 0.215mg of vitamin B6, while flour contains 0.044mg.
  • The glycemic index of flour is higher.

Food varieties used in this article are Tempeh and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Tempeh vs Flour 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
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%
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +268.2%
Contains more CalciumCalcium +640%
Contains more PotassiumPotassium +285%
Contains more CopperCopper +288.9%
Contains more ZincZinc +62.9%
Contains more PhosphorusPhosphorus +146.3%
Contains more ManganeseManganese +90.6%
Contains more IronIron +71.9%
Contains less SodiumSodium -77.8%
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
2
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%
Flour
Flour
7
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% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin B6Vitamin B6 +388.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +906.4%
Contains more Vitamin B2Vitamin B2 +38%
Contains more Vitamin B3Vitamin B3 +123.6%
Contains more Vitamin B5Vitamin B5 +57.6%
Contains more FolateFolate +662.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Flour DV% diff.
Selenium 0µg 33.9µg 62%
Vitamin B1 0.078mg 0.785mg 59%
Copper 0.56mg 0.144mg 46%
Folate 24µg 183µg 40%
Manganese 1.3mg 0.682mg 27%
Polyunsaturated fat 4.3g 0.413g 26%
Iron 2.7mg 4.64mg 24%
Carbs 7.64g 76.31g 23%
Phosphorus 266mg 108mg 23%
Protein 20.29g 10.33g 20%
Vitamin B3 2.64mg 5.904mg 20%
Fats 10.8g 0.98g 15%
Magnesium 81mg 22mg 14%
Vitamin B6 0.215mg 0.044mg 13%
Fiber 2.7g 11%
Saturated fat 2.539g 0.155g 11%
Calcium 111mg 15mg 10%
Vitamin B2 0.358mg 0.494mg 10%
Calories 192kcal 364kcal 9%
Potassium 412mg 107mg 9%
Monounsaturated fat 3.205g 0.087g 8%
Zinc 1.14mg 0.7mg 4%
Vitamin B5 0.278mg 0.438mg 3%
Vitamin B12 0.08µg 0µg 3%
Choline 10.4mg 2%
Protein per 100 calories 11g 2.8g N/A
Calories per 10 g protein 95kcal 352kcal N/A
Weight per 100 calories 52g 27g N/A
Unsaturated / Saturated Fat ratio 3 3.2 N/A
Net carbs 7.64g 73.61g N/A
Sugar 0.27g N/A
Sodium 9mg 2mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.194mg 0.127mg 0%
Threonine 0.796mg 0.281mg 0%
Isoleucine 0.88mg 0.357mg 0%
Leucine 1.43mg 0.71mg 0%
Lysine 0.908mg 0.228mg 0%
Methionine 0.175mg 0.183mg 0%
Phenylalanine 0.893mg 0.52mg 0%
Valine 0.92mg 0.415mg 0%
Histidine 0.466mg 0.23mg 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
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +96.4%
Contains more FatsFats +1002%
Contains more WaterWater +400.4%
Contains more OtherOther +252.2%
Contains more CarbsCarbs +898.8%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +3583.9%
Contains more Poly. FatPolyunsaturated fat +941.2%
Contains less Sat. FatSaturated fat -93.9%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.