Comparing Nutrients in 300 calories TempehVS Soy Flour

Weight per 300 calories

Tempeh

156g

Soy Flour

69g

Raw Full-fat Soy Flour has 2.3 times more energy per unit of mass than Tempeh, which is very high in comparison to other foods. Tempeh having above average energy density.

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

Macros Ratio

Protein Fat Carbs

Tempeh

39%

47%

14%

Soy Flour

33%

40%

27%

300 kcal ▼

Macro Nutrients

Tempehvs Soy Flour

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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17.4%17g

Fat

14.7%14.3g

17 gvs14.3 g

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

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12.4%3.97g

Saturated Fat

6.45%2.06g

3.97 gvs2.06 g

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

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24.2%0.39g

Omega 3

59.5%0.95g

0.39 gvs0.95 g

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

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37.2%6.33g

Omega 6

41.8%7.1g

6.33 gvs7.1 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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9.2%12g

Carbohydrate

17%22g

12 gvs22 g

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

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5.8%4.2g

Sugars

7.15%5.2g

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

4.2 gvs5.2 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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15.2%5.8g

Fiber

17.5%6.64g

5.8 gvs6.64 g

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

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56.6%31.7g

Protein

46.7%26g

31.7 gvs26 g

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

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Vitamins

Tempehvs Soy Flour

0%0μg

Vitamin A

0.46%4.15μg

RAE, retinol activity equivalents

0 μgvs4.15 μg

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

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10%0.12mg

Vitamin B1

33.5%0.4mg

Thiamine

0.12 mgvs0.4 mg

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

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43%0.56mg

Vitamin B2

61.7%0.8mg

Riboflavin

0.56 mgvs0.8 mg

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

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25.8%4.13mg

Vitamin B3

18.7%3mg

Niacin, nicotinic acid, niacinamide

4.13 mgvs3 mg

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

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8.7%0.43mg

Vitamin B5

22%1.1mg

Pantothenic acid

0.43 mgvs1.1 mg

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

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26%0.34mg

Vitamin B6

24.5%0.32mg

Pyridoxine

0.34 mgvs0.32 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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9.38%37.5μg

Vitamin B9

59.6%238μg

Folates and Folic Acid

37.5 μgvs238 μg

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

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5.2%0.13μg

Vitamin B12

0%0μg

Cobalamin

0.13 μgvs0 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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4.17%0.63mg

Vitamin E

9%1.35mg

Tocopherols and Tocotrienols

0.63 mgvs1.35 mg

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

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25%30μg

Vitamin K

40.3%48.4μg

Phytomenadione or phylloquinone

30 μgvs48.4 μg

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

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Minerals

Tempehvs Soy Flour

17.3%173mg

Calcium

14.2%142mg

173 mgvs142 mg

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

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97%0.88mg

Copper

224%2mg

0.88 mgvs2 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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52.7%4.2mg

Iron

55%4.4mg

4.2 mgvs4.4 mg

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

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30%127mg

Magnesium

70.6%297mg

127 mgvs297 mg

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

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88.3%2.03mg

Manganese

68.4%1.57mg

2.03 mgvs1.57 mg

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

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Molybdenum

482%217μg

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

NA μgvs217 μg

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

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59.4%416mg

Phosphorus

48.8%341mg

416 mgvs341 mg

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

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19%644mg

Potassium

51%1738mg

644 mgvs1738 mg

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

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0%0μg

Selenium

9.43%5.2μg

0 μgvs5.2 μg

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

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0.94%14mg

Sodium

0.6%9mg

14 mgvs9 mg

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

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16%1.8mg

Zinc

24.6%2.7mg

1.8 mgvs2.7 mg

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

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2.5%93g

Water

0.096%3.57g

93 gvs3.57 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 Tempeh vs Soy Flour:

Tempeh has 1.4 times more Vitamin B3 and more Vitamin B12 than Raw Full-fat Soy Flour.
While Raw Full-fat Soy Flour contains 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.
Both Tempeh and Raw Full-fat Soy Flour have similar amounts of Vitamin B6 per 300 kcal.
Both Tempeh as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tempeh vs Soy Flour:

Tempeh has 1.2 times more Calcium, 1.3 times more Manganese and 1.2 times more Phosphorus than Raw Full-fat Soy Flour.
While Raw Full-fat Soy Flour contains 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.
Both Tempeh and Raw Full-fat Soy Flour have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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

Compare more foods per 300 kcal:

TempehVS Roasted Soy FlourSoy FlourVS Roasted Soy Flour

Compare Foods

Comparing Nutrients in 300 calories TempehVS Soy Flour

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: