Comparing Nutrients in 500 calories Soy FlourVS Tempeh

Weight per 500 calories

Soy Flour

115g

Tempeh

260g

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 500 calories - Soy Flour or Tempeh?

Macros Ratio

Protein Fat Carbs

Soy Flour

33%

40%

27%

Tempeh

39%

47%

14%

500 kcal ▼

Macro Nutrients

Soy Flourvs Tempeh

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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24.5%23.8g

Fat

29%28g

23.8 gvs28 g

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

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10.8%3.44g

Saturated Fat

20.7%6.6g

3.44 gvs6.6 g

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

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99%1.6g

Omega 3

40.4%0.65g

1.6 gvs0.65 g

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

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69.7%12g

Omega 6

62%10.6g

12 gvs10.6 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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28.3%36.8g

Carbohydrate

15.3%20g

36.8 gvs20 g

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

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12%8.64g

Sugars

9.7%7.03g

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

8.64 gvs7.03 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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29%11g

Fiber

25.4%9.64g

11 gvs9.64 g

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

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77.8%43.6g

Protein

94%53g

43.6 gvs53 g

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

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Vitamins

Soy Flourvs Tempeh

0.77%6.9μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

6.9 μgvs0 μg

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

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55.8%0.67mg

Vitamin B1

17%0.2mg

Thiamine

0.67 mgvs0.2 mg

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

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103%1.34mg

Vitamin B2

71.7%0.93mg

Riboflavin

1.34 mgvs0.93 mg

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

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31%4.98mg

Vitamin B3

43%6.88mg

Niacin, nicotinic acid, niacinamide

4.98 mgvs6.88 mg

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

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36.6%1.83mg

Vitamin B5

14.5%0.72mg

Pantothenic acid

1.83 mgvs0.72 mg

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

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41%0.53mg

Vitamin B6

43%0.56mg

Pyridoxine

0.53 mgvs0.56 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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99%397μg

Vitamin B9

15.6%62.5μg

Folates and Folic Acid

397 μgvs62.5 μg

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

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0%0μg

Vitamin B12

8.7%0.21μg

Cobalamin

0 μgvs0.21 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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15%2.25mg

Vitamin E

6.94%1.04mg

Tocopherols and Tocotrienols

2.25 mgvs1.04 mg

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

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67.2%80.6μg

Vitamin K

42%50.3μg

Phytomenadione or phylloquinone

80.6 μgvs50.3 μg

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

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Minerals

Soy Flourvs Tempeh

23.7%237mg

Calcium

29%289mg

237 mgvs289 mg

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

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374%3.36mg

Copper

162%1.46mg

3.36 mgvs1.46 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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92%7.34mg

Iron

88%7.03mg

7.34 mgvs7.03 mg

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

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118%494mg

Magnesium

50.2%211mg

494 mgvs211 mg

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

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114%2.62mg

Manganese

147%3.4mg

2.62 mgvs3.4 mg

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

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804%362μg

Molybdenum

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

362 μgvsNA μg

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

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81.3%569mg

Phosphorus

99%693mg

569 mgvs693 mg

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

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85.2%2897mg

Potassium

31.6%1073mg

2897 mgvs1073 mg

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

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15.7%8.64μg

Selenium

0%0μg

8.64 μgvs0 μg

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

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1%15mg

Sodium

1.56%23.4mg

15 mgvs23.4 mg

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

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41%4.5mg

Zinc

27%2.97mg

4.5 mgvs2.97 mg

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

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0.16%5.94g

Water

4.2%155g

5.94 gvs155 g

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

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Lets compare vitamin content per 500 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 500 kcal.
Both Raw Full-fat Soy Flour as well as Tempeh have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Raw Full-fat Soy Flour as well as Tempeh have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Soy FlourVS Roasted Soy FlourTempehVS Roasted Soy Flour

Compare Foods

Comparing Nutrients in 500 calories Soy FlourVS Tempeh

Weight per 500 calories

Which food has more nutrients per 500 calories - Soy Flour or Tempeh?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: