Comparing Nutrients in 100 grams Tempeh VS 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	6.62% 192kcal	5.93% 172kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	9.25% 8.97g	97g per day for Men 19-50 years
Saturated Fat	7.93% 2.54g	4.05% 1.3g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	37.4% 0.6g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	26.3% 4.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.88% 7.64g	6.43% 8.36g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	4.14% 3g	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	9.74% 3.7g	15.8% 6g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	32.5% 18.2g	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	6.5% 0.078mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	3.58% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.22mg	18% 0.23mg	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	6% 24μg	13.5% 54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.33% 0.08μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	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	2.67% 0.4mg	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Boiled Soybeans	Recommended Dietary Allowance
Calcium	11% 111mg	10% 102mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	45.2% 0.41mg	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	33.8% 2.7mg	64.3% 5.14mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	36% 0.82mg	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	38% 266mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	1.7% 62.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tempeh VS Boiled Soybeans per 100 g

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

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

• 100 grams of Tempeh have 1.3 times more Vitamin B2, 6.6 times more Vitamin B3, 1.6 times more Vitamin B5 and more Vitamin B12 than Boiled Soybeans.
• While 100 g of Boiled Soybeans no Salt contain 2 times more Vitamin B1 and 2.3 times more Vitamin B9 than Tempeh.
• Both Tempeh and Boiled Soybeans provide similar amounts of Vitamin B6, Vitamin E and Vitamin K per 100 grams.
• 100 grams of Boiled Soybeans have insufficient amounts of Vitamin B12
• Both Tempeh as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tempeh vs Boiled Soybeans:

• 100 grams of Tempeh have 1.4 times more Copper and 1.6 times more Manganese than Boiled Soybeans.
• While 100 g of Boiled Soybeans no Salt contain 1.9 times more Iron and more Selenium than Tempeh.
• Both Tempeh and Boiled Soybeans contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Zinc per 100 grams.
• 100 grams of Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tempeh have 1.2 times more Fat and 2 times more Saturated Fat than Boiled Soybeans.
• While 100 g of Boiled Soybeans no Salt contain 2.4 times more Omega 3 and 1.6 times more Fiber than Tempeh.
• Both Tempeh and Boiled Soybeans offer comparable quantities of Energy, Omega 6, Carbohydrate, Sugars and Protein per 100 grams.