Comparing Nutrients in 100 grams Soybeans VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Tempeh	39%	47%	14%

Macro Nutrients

	Soybeans	Tempeh	Recommended Dietary Allowance
Energy	15.4% 446kcal	6.62% 192kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	7.93% 2.54g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	58.4% 9.93g	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	23.2% 30g	5.88% 7.64g	130g per day for Men 19-50 years
Sugars	10% 7.33g	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	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	24.5% 9.3g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	65% 36.5g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Tempeh	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	94% 375μg	6% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.33% 0.08μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.67% 6mg	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	5.67% 0.85mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 47μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Tempeh	Recommended Dietary Allowance
Calcium	27.7% 277mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	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	196% 15.7mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	19.3% 81mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	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	101% 704mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	53% 1797mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	32.4% 18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.23% 8.54g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Soybeans VS Tempeh per 100 g

Compare the macro and micronutrient content in 100 g of Soybeans versus 100 g of Tempeh to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Soybeans have 11.2 times more Vitamin B1, 2.4 times more Vitamin B2, 2.9 times more Vitamin B5, 1.8 times more Vitamin B6, 15.6 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and 2.4 times more Vitamin K than Tempeh.
• While 100 g of Tempeh contain 1.6 times more Vitamin B3 and more Vitamin B12 than Raw Soybeans.
• 100 grams of Soybeans have insufficient amounts of Vitamin B12
• 100 grams of Tempeh have insufficient amounts of Vitamin C
• Both Raw Soybeans as well as Tempeh have insufficient amounts of Vitamin A and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Soybeans vs Tempeh:

• 100 grams of Soybeans have 2.5 times more Calcium, 3 times more Copper, 5.8 times more Iron, 3.5 times more Magnesium, 1.9 times more Manganese, 2.6 times more Phosphorus, 4.4 times more Potassium, more Selenium and 4.3 times more Zinc than Tempeh.
• 100 grams of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Soybeans have 2.3 times more Energy, 1.8 times more Fat, 5.4 times more Omega 3, 2.4 times more Omega 6, 3.9 times more Carbohydrate, 2.7 times more Sugars, 2.5 times more Fiber and 1.8 times more Protein than Tempeh.
• Both Soybeans and Tempeh offer comparable quantities of Saturated Fat per 100 grams.