Comparing Nutrients in 100 calories Cooked TempehVS Vitasoy USA, Nasoya Lite Firm Tofu

Weight per 100 calories

Cooked Tempeh

51.3g

Vitasoy USA, Nasoya Lite Firm Tofu

185g

Cooked Tempeh has 3.6 times more energy per 100g than Vitasoy USA, Nasoya Lite Firm Tofu. It has above average energy density when compared to other foods. Vitasoy USA, Nasoya Lite Firm Tofu having low energy density.

Which food has more nutrients per 100 calories - Cooked Tempeh or Vitasoy USA, Nasoya Lite Firm Tofu?

Macros Ratio

Protein Fat Carbs

Cooked Tempeh

37%

48%

15%

Vitasoy USA, Nasoya Lite Firm Tofu

62%

28%

10%

100 kcal ▼

Macro Nutrients

Cooked Tempehvs Vitasoy USA, Nasoya Lite Firm Tofu

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6%5.84g

Fat

3.25%3.15g

5.84 gvs3.15 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.45%1.74g

Saturated Fat

1.16%0.37g

1.74 gvs0.37 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.85%0.062g

Omega 3

0.062 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.6%1.3g

Omega 6

1.3 gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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3%3.9g

Carbohydrate

1.85%2.4g

3.9 gvs2.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.9%1.4g

Sugars

0.51%0.37g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.4 gvs0.37 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5%1.9g

Fiber

2.92%1.1g

1.9 gvs1.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18.2%10.2g

Protein

27.4%15.4g

10.2 gvs15.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Tempehvs Vitasoy USA, Nasoya Lite Firm Tofu

0%0μg

Vitamin A

19.5%176μg

RAE, retinol activity equivalents

0 μgvs176 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.3%0.028mg

Vitamin B1

Thiamine

0.028 mgvsNA mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg

Vitamin B2

Riboflavin

0.18 mgvsNA mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.84%1.1mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

1.1 mgvsNA mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.65%0.23mg

Vitamin B5

Pantothenic acid

0.23 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.85%0.1mg

Vitamin B6

Pyridoxine

0.1 mgvsNA mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.7%10.8μg

Vitamin B9

Folates and Folic Acid

10.8 μgvsNA μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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3%0.072μg

Vitamin B12

182%4.37μg

Cobalamin

0.072 μgvs4.37 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

Ascorbic acid

0 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

48.5%291IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs291 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.37%0.21mg

Vitamin E

64.4%9.67mg

Tocopherols and Tocotrienols

0.21 mgvs9.67 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.25%9.9μg

Vitamin K

Phytomenadione or phylloquinone

9.9 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Tempehvs Vitasoy USA, Nasoya Lite Firm Tofu

4.92%49.2mg

Calcium

34%341mg

49.2 mgvs341 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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30.8%0.28mg

Copper

0.28 mgvsNA mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13.7%1.1mg

Iron

37%2.96mg

1.1 mgvs2.96 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.4%39.5mg

Magnesium

39.5 mgvsNA mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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28.7%0.66mg

Manganese

0.66 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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18.5%130mg

Phosphorus

48%335mg

130 mgvs335 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.05%206mg

Potassium

206 mgvsNA mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

0 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.48%7.18mg

Sodium

4.2%63mg

7.18 mgvs63 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.3%0.81mg

Zinc

0.81 mgvsNA mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.83%30.5g

Water

4.36%161g

30.5 gvs161 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cooked Tempeh vs Vitasoy USA, Nasoya Lite Firm Tofu:

Vitasoy USA, Nasoya Lite Firm Tofu contains more Vitamin A, 60.9 times more Vitamin B12, more Vitamin D and 47.1 times more Vitamin E than Cooked Tempeh.

Comparing minerals per 100 calories for Cooked Tempeh vs Vitasoy USA, Nasoya Lite Firm Tofu:

Vitasoy USA, Nasoya Lite Firm Tofu contains 6.9 times more Calcium, 2.7 times more Iron, 2.6 times more Phosphorus, 8.8 times more Sodium and 5.3 times more Water than Cooked Tempeh.

Comparison of macro-nutrients per 100 calories:

Cooked Tempeh has 1.9 times more Fat, 4.7 times more Saturated Fat, 1.6 times more Carbohydrate, 3.7 times more Sugars and 1.7 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
While Vitasoy USA, Nasoya Lite Firm Tofu contains 1.5 times more Protein than Cooked Tempeh.
Both Cooked Tempeh and Vitasoy USA, Nasoya Lite Firm Tofu have similar amounts of Energy per 100 kcal.
Both Cooked Tempeh as well as Vitasoy USA, Nasoya Lite Firm Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked TempehVS Vitasoy USA, Organic Nasoya Super Firm Cubed TofuVitasoy USA, Nasoya Lite Firm TofuVS Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu

Compare Foods

Comparing Nutrients in 100 calories Cooked TempehVS Vitasoy USA, Nasoya Lite Firm Tofu

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Tempeh or Vitasoy USA, Nasoya Lite Firm Tofu?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: