Comparing Nutrients in 500 calories Miso VS Tempeh

Weight per 500 calories

• Miso: 253g
• Tempeh: 260g

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

Which food has more nutrients per 500 calories - Miso or Tempeh?

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Tempeh	39%	47%	14%

Macro Nutrients

	Miso	Tempeh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	20.7% 6.6g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	40.4% 0.65g	1.6g per day for Men 19-50 years
Omega 6	37% 6.26g	62% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	15.3% 20g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	9.7% 7.03g	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	21% 15g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	25.4% 9.64g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	94% 53g	56g per day for Men 19-50 years

Vitamins

	Miso	Tempeh	Recommended Dietary Allowance
Vitamin A	1.12% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	71.7% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	43% 6.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	43% 0.56mg	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	12% 48μg	15.6% 62.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.4% 0.2μg	8.7% 0.21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	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	0.17% 0.025mg	6.94% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61.7% 74μg	42% 50.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Tempeh	Recommended Dietary Allowance
Calcium	14.4% 144mg	29% 289mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	162% 1.46mg	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	78.6% 6.3mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	50.2% 211mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	147% 3.4mg	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	57.4% 402mg	99% 693mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	31.6% 1073mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	628% 9414mg	1.56% 23.4mg	1500mg per day for Men 19-50 years
Zinc	58.8% 6.46mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	2.94% 109g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Miso vs Tempeh:

• Miso has 1.2 times more Vitamin B1 and 1.5 times more Vitamin K than Tempeh.
• While Tempeh contains 1.6 times more Vitamin B2, 3 times more Vitamin B3, 1.3 times more Vitamin B9 and 41.3 times more Vitamin E than Miso.
• Both Miso and Tempeh have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B12 per 500 kcal.
• Both Miso as well as Tempeh have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Miso vs Tempeh:

• Miso has more Selenium, 401.7 times more Sodium and 2.2 times more Zinc than Tempeh.
• While Tempeh contains 2 times more Calcium, 1.4 times more Copper, 1.7 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus and 2 times more Potassium than Miso.
• Both Miso and Tempeh have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Miso has 1.6 times more Omega 3, 3.2 times more Carbohydrate, 2.2 times more Sugars and 1.4 times more Fiber than Tempeh.
• While Tempeh contains 1.9 times more Fat, 2.6 times more Saturated Fat, 1.7 times more Omega 6 and 1.6 times more Protein than Miso.
• Both Miso and Tempeh have similar amounts of Energy per 500 kcal.
• Both Miso as well as Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.