Comparing Nutrients in 100 grams Miso VS Tempeh

Macros Ratio

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

Macro Nutrients

	Miso	Tempeh	Recommended Dietary Allowance
Energy	6.83% 198kcal	6.62% 192kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	7.93% 2.54g	32g per day for Men 19-50 years
Omega 3	25.3% 0.41g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.48g	24% 4.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.4g	5.88% 7.64g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	3.72% 2.7g	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	8.28% 6g	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	14.2% 5.4g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	23% 12.8g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Miso	Tempeh	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.17% 0.098mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.74% 0.34mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	16.5% 0.22mg	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	4.75% 19μg	6% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.33% 0.08μg	3.33% 0.08μg	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	0.067% 0.01mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.4% 29.3μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Tempeh	Recommended Dietary Allowance
Calcium	5.7% 57mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	62.2% 0.56mg	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	31% 2.5mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	19.3% 81mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	56.5% 1.3mg	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	22.7% 159mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	249% 3728mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	1.16% 43g	1.6% 59.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Miso vs Tempeh:

• Miso has 1.3 times more Vitamin B1, 1.2 times more Vitamin B5 and 1.5 times more Vitamin K than Tempeh.
• While Tempeh contains 1.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.3 times more Vitamin B9 and 40 times more Vitamin E than Miso.
• Both Miso and Tempeh have similar amounts of Vitamin B6 and Vitamin B12 per 100 g.
• Both Miso as well as Tempeh have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Miso vs Tempeh:

• Miso has more Selenium, 414.2 times more Sodium and 2.2 times more Zinc than Tempeh.
• While Tempeh contains 1.9 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium and 1.4 times more Water than Miso.
• Both Miso and Tempeh have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Miso has 1.6 times more Omega 3, 3.3 times more Carbohydrate, 2.3 times more Sugars and 1.5 times more Fiber than Tempeh.
• While Tempeh contains 1.8 times more Fat, 2.5 times more Saturated Fat, 1.6 times more Omega 6 and 1.6 times more Protein than Miso.
• Both Miso and Tempeh have similar amounts of Energy per 100 g.
• Both Miso as well as Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.