Comparing Nutrients in 100 calories Cooked Tempeh VS Soymilk, chocolate, with added calcium, vitamins A and D

Weight per 100 calories

• Cooked Tempeh: 51.3g
• Soymilk, chocolate, with added calcium, vitamins A and D: 159g

Cooked Tempeh has 3.1 times more energy per 100g than Soymilk, chocolate, with added calcium, vitamins A and D. It has above average energy density when compared to other foods. Soymilk, chocolate, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 100 calories - Cooked Tempeh or Soymilk, chocolate, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Cooked Tempeh	37%	48%	15%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Cooked Tempeh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.84g	2.5% 2.43g	97g per day for Men 19-50 years
Saturated Fat	5.45% 1.74g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	3.85% 0.062g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	5.45% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	12% 15.8g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	17.2% 12.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	1.67% 0.63g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Tempeh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	2.9% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.84% 1.1mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.65% 0.23mg	2.83% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.7% 10.8μg	4.37% 17.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3% 0.072μg	46.3% 1.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3% 2.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	10.6% 63.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.37% 0.21mg	1.16% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.25% 9.9μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tempeh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	4.92% 49.2mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	30.8% 0.28mg	36.3% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13.7% 1.1mg	9.52% 0.76mg	8mg per day for Men 19-50 years
Magnesium	9.4% 39.5mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18.5% 130mg	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	6.05% 206mg	6.68% 227mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14% 7.6μg	55μg per day for Men 19-50 years
Sodium	0.48% 7.18mg	5.6% 84mg	1500mg per day for Men 19-50 years
Zinc	7.3% 0.81mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.83% 30.5g	3.67% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Tempeh vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Cooked Tempeh has 1.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.1 times more Vitamin K than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B9, 15.5 times more Vitamin B12, more Vitamin C and more Vitamin D than Cooked Tempeh.
• Both Cooked Tempeh and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Vitamin B6 and Vitamin E per 100 kcal.

Comparing minerals per 100 calories for Cooked Tempeh vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Cooked Tempeh has 1.4 times more Iron, 1.7 times more Magnesium, 1.6 times more Phosphorus and 1.5 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 4.1 times more Calcium, more Selenium, 11.7 times more Sodium and 4.4 times more Water than Cooked Tempeh.
• Both Cooked Tempeh and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Copper and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Tempeh has 2.4 times more Fat, 4.6 times more Saturated Fat, 1.4 times more Omega 6, 3 times more Fiber and 2.8 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 1.9 times more Omega 3, 4 times more Carbohydrate and 9 times more Sugars than Cooked Tempeh.
• Both Cooked Tempeh and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Energy per 100 kcal.
• Both Cooked Tempeh as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.