Comparing Nutrients in 300 calories Tempeh VS Boiled Soybeans

Weight per 300 calories

• Tempeh: 156g
• Boiled Soybeans: 174g

Both foods have similar energy densities which is above average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Tempeh or Boiled Soybeans?

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Tempeh	Boiled Soybeans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	7.07% 2.26g	32g per day for Men 19-50 years
Omega 3	24.2% 0.39g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	37.2% 6.33g	46% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.2% 12g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	7.2% 5.23g	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	15.2% 5.8g	27.5% 10.5g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	56.7% 31.8g	56g per day for Men 19-50 years

Vitamins

	Tempeh	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	38.2% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.13mg	4.35% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	31.4% 0.41mg	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	9.38% 37.5μg	23.5% 94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.2% 0.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.3% 2.97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.17% 0.63mg	4.07% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	28% 33.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Boiled Soybeans	Recommended Dietary Allowance
Calcium	17.3% 173mg	17.8% 178mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	79% 0.71mg	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	52.7% 4.2mg	112% 8.97mg	8mg per day for Men 19-50 years
Magnesium	30% 127mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	62.5% 1.44mg	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	59.4% 416mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	26.4% 898mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.12% 1.74mg	1500mg per day for Men 19-50 years
Zinc	16% 1.8mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.95% 109g	3700g per day for Men 19-50 years

Tempeh VS Boiled Soybeans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tempeh or Boiled Soybeans?

Lets compare vitamin content per 300 calories of Tempeh vs Boiled Soybeans:

• 300 calories of Tempeh have 5.9 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled Soybeans.
• While 300 kcal of Boiled Soybeans no Salt contain 2.2 times more Vitamin B1 and 2.5 times more Vitamin B9 than Tempeh.
• Both Tempeh and Boiled Soybeans provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin K per 300 calories.
• 300 calories of Boiled Soybeans have insufficient amounts of Vitamin B3
• Both Tempeh as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Tempeh vs Boiled Soybeans:

• 300 calories of Tempeh have 1.2 times more Copper and 1.4 times more Manganese than Boiled Soybeans.
• While 300 kcal of Boiled Soybeans no Salt contain 2.1 times more Iron, 1.4 times more Potassium and more Selenium than Tempeh.
• Both Tempeh and Boiled Soybeans contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per 300 calories.
• 300 calories of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tempeh have 1.8 times more Saturated Fat than Boiled Soybeans.
• While 300 kcal of Boiled Soybeans no Salt contain 2.7 times more Omega 3 and 1.8 times more Fiber than Tempeh.
• Both Tempeh and Boiled Soybeans offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Protein per 300 calories.