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Buckwheat vs Tempeh - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 30)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2.6)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 1.798g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Tempeh
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Buckwheat Tempeh
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
22
Buckwheat
14
Tempeh
Mineral Summary Score
71
Buckwheat
45
Tempeh

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Tempeh
Contains more Potassium +11.7%
Contains more Magnesium +185.2%
Contains more Copper +96.4%
Contains more Zinc +110.5%
Contains more Phosphorus +30.5%
Contains less Sodium -88.9%
Contains more Iron +22.7%
Contains more Calcium +516.7%
Contains more Potassium +11.7%
Contains more Magnesium +185.2%
Contains more Copper +96.4%
Contains more Zinc +110.5%
Contains more Phosphorus +30.5%
Contains less Sodium -88.9%
Contains more Iron +22.7%
Contains more Calcium +516.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Tempeh
Contains more Vitamin B1 +29.5%
Contains more Vitamin B2 +18.7%
Contains more Vitamin B3 +165.9%
Contains more Vitamin B5 +343.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.215
Contains more Vitamin B1 +29.5%
Contains more Vitamin B2 +18.7%
Contains more Vitamin B3 +165.9%
Contains more Vitamin B5 +343.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.215

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
80%
Buckwheat
122%
Tempeh
Carbohydrates
72%
Buckwheat
8%
Tempeh
Fats
16%
Buckwheat
50%
Tempeh

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Buckwheat Tempeh Opinion
Calories 343 192 Buckwheat
Protein 13.25 20.29 Tempeh
Fats 3.4 10.8 Tempeh
Vitamin C 0 0
Carbs 71.5 7.64 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 2.7 Tempeh
Calcium 18 111 Tempeh
Potassium 460 412 Buckwheat
Magnesium 231 81 Buckwheat
Sugars
Fiber 10 Buckwheat
Copper 1.1 0.56 Buckwheat
Zinc 2.4 1.14 Buckwheat
Starch
Phosphorus 347 266 Buckwheat
Sodium 1 9 Buckwheat
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.101 0.078 Buckwheat
Vitamin B2 0.425 0.358 Buckwheat
Vitamin B3 7.02 2.64 Buckwheat
Vitamin B5 1.233 0.278 Buckwheat
Vitamin B6 0.21 0.215 Tempeh
Vitamin B12 0 0.08 Tempeh
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 Buckwheat
Saturated Fat 0.741 2.539 Buckwheat
Monounsaturated Fat 1.04 3.205 Tempeh
Polyunsaturated fat 1.039 4.3 Tempeh
Tryptophan 0.192 0.194 Tempeh
Threonine 0.506 0.796 Tempeh
Isoleucine 0.498 0.88 Tempeh
Leucine 0.832 1.43 Tempeh
Lysine 0.672 0.908 Tempeh
Methionine 0.172 0.175 Tempeh
Phenylalanine 0.52 0.893 Tempeh
Valine 0.678 0.92 Tempeh
Histidine 0.309 0.466 Tempeh
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.