Comparing Nutrients in 300 calories Soy FlourVS Tempeh

Weight per 300 calories

Soy Flour

69g

Tempeh

156g

Soy Flour has 2.3 times more energy per 100g than Tempeh. It has very high energy density when compared to other foods. Tempeh having above average energy density.

Which food has more nutrients per 300 calories - Soy Flour or Tempeh?

Macros Ratio

Protein Fat Carbs

Soy Flour

33%

40%

27%

Tempeh

39%

47%

14%

300 kcal ▼

Macro Nutrients

Soy Flourvs Tempeh

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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14.7%14.3g

Fat

17.4%17g

14.3 gvs17 g

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

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6.45%2.06g

Saturated Fat

12.4%3.97g

2.06 gvs3.97 g

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

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59.5%0.95g

Omega 3

24.2%0.39g

0.95 gvs0.39 g

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

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41.8%7.1g

Omega 6

37.2%6.33g

7.1 gvs6.33 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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17%22g

Carbohydrate

9.2%12g

22 gvs12 g

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

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7.15%5.2g

Sugars

5.8%4.2g

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

5.2 gvs4.2 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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17.5%6.64g

Fiber

15.2%5.8g

6.64 gvs5.8 g

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

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46.7%26g

Protein

56.6%31.7g

26 gvs31.7 g

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

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Vitamins

Soy Flourvs Tempeh

0.46%4.15μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

4.15 μgvs0 μg

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

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33.5%0.4mg

Vitamin B1

10%0.12mg

Thiamine

0.4 mgvs0.12 mg

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

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61.7%0.8mg

Vitamin B2

43%0.56mg

Riboflavin

0.8 mgvs0.56 mg

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

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18.7%3mg

Vitamin B3

25.8%4.13mg

Niacin, nicotinic acid, niacinamide

3 mgvs4.13 mg

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

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22%1.1mg

Vitamin B5

8.7%0.43mg

Pantothenic acid

1.1 mgvs0.43 mg

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

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24.5%0.32mg

Vitamin B6

26%0.34mg

Pyridoxine

0.32 mgvs0.34 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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59.6%238μg

Vitamin B9

9.38%37.5μg

Folates and Folic Acid

238 μgvs37.5 μg

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

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0%0μg

Vitamin B12

5.2%0.13μg

Cobalamin

0 μgvs0.13 μg

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

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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9%1.35mg

Vitamin E

4.17%0.63mg

Tocopherols and Tocotrienols

1.35 mgvs0.63 mg

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

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40.3%48.4μg

Vitamin K

25%30μg

Phytomenadione or phylloquinone

48.4 μgvs30 μg

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

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Minerals

Soy Flourvs Tempeh

14.2%142mg

Calcium

17.3%173mg

142 mgvs173 mg

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

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224%2mg

Copper

97%0.88mg

2 mgvs0.88 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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55%4.4mg

Iron

52.7%4.2mg

4.4 mgvs4.2 mg

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

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70.6%297mg

Magnesium

30%127mg

297 mgvs127 mg

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

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68.4%1.57mg

Manganese

88.3%2.03mg

1.57 mgvs2.03 mg

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

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482%217μg

Molybdenum

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

217 μgvsNA μg

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

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48.8%341mg

Phosphorus

59.4%416mg

341 mgvs416 mg

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

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51%1738mg

Potassium

19%644mg

1738 mgvs644 mg

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

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9.43%5.2μg

Selenium

0%0μg

5.2 μgvs0 μg

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

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0.6%9mg

Sodium

0.94%14mg

9 mgvs14 mg

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

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24.6%2.7mg

Zinc

16%1.8mg

2.7 mgvs1.8 mg

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

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0.096%3.57g

Water

2.5%93g

3.57 gvs93 g

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

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Lets compare vitamin content per 300 calories of Soy Flour vs Tempeh:

Raw Full-fat Soy Flour has 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.5 times more Vitamin B5, 6.4 times more Vitamin B9, 2.2 times more Vitamin E and 1.6 times more Vitamin K than Tempeh.
While Tempeh contains 1.4 times more Vitamin B3 and more Vitamin B12 than Raw Full-fat Soy Flour.
Both Raw Full-fat Soy Flour and Tempeh have similar amounts of Vitamin B6 per 300 kcal.
Both Raw Full-fat Soy Flour as well as Tempeh have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Soy Flour vs Tempeh:

Raw Full-fat Soy Flour has 2.3 times more Copper, 2.3 times more Magnesium, 2.7 times more Potassium, more Selenium and 1.5 times more Zinc than Tempeh.
While Tempeh contains 1.3 times more Manganese than Raw Full-fat Soy Flour.
Both Raw Full-fat Soy Flour and Tempeh have similar amounts of Calcium, Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Full-fat Soy Flour has 2.5 times more Omega 3, 1.8 times more Carbohydrate and 1.2 times more Sugars than Tempeh.
While Tempeh contains 1.9 times more Saturated Fat than Raw Full-fat Soy Flour.
Both Raw Full-fat Soy Flour and Tempeh have similar amounts of Energy, Fat, Omega 6, Fiber and Protein per 300 kcal.
Both Raw Full-fat Soy Flour as well as Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Soy FlourVS Roasted Soy FlourTempehVS Roasted Soy Flour

Compare Foods

Comparing Nutrients in 300 calories Soy FlourVS Tempeh

Weight per 300 calories

Which food has more nutrients per 300 calories - Soy Flour or Tempeh?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: