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  6. Flour vs. Tempeh

Flour vs. Tempeh — In-Depth Nutrition Comparison

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A recap on the differences between flour and tempeh

  • Flour has more selenium, vitamin B1, folate, iron, and vitamin B3; however, tempeh is higher in copper, manganese, phosphorus, magnesium, and vitamin B6.
  • Flour covers your daily selenium needs 62% more than tempeh.
  • Tempeh contains 10 times less vitamin B1 than flour. Flour contains 0.785mg of vitamin B1, while tempeh contains 0.078mg.
  • The glycemic index of flour is higher.

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

Infographic

Flour 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.
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%
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%
Contains more IronIron +71.9%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +∞%
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%

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.
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%
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%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +662.5%
Contains more Vitamin B6Vitamin B6 +388.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +898.8%
Contains more ProteinProtein +96.4%
Contains more FatsFats +1002%
Contains more WaterWater +400.4%
Contains more OtherOther +252.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -93.9%
Contains more Mono. FatMonounsaturated fat +3583.9%
Contains more Poly. FatPolyunsaturated fat +941.2%

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