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Cornmeal vs. Tempeh — In-Depth Nutrition Comparison

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What are the main differences between Cornmeal and Tempeh?

  • Cornmeal is richer in Folate, Vitamin B1, Iron, Selenium, and Vitamin B3, yet Tempeh is richer in Copper, Manganese, Phosphorus, and Magnesium.
  • Tempeh's daily need coverage for Copper is 54% higher.
  • Cornmeal contains less Saturated Fat.

We used Cornmeal, degermed, enriched, yellow and Tempeh types in this comparison.

Infographic

Cornmeal vs Tempeh infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +61.5%
Contains less Sodium -22.2%
Contains more Selenium +∞%
Contains more Calcium +3600%
Contains more Magnesium +153.1%
Contains more Phosphorus +168.7%
Contains more Potassium +190.1%
Contains more Zinc +72.7%
Contains more Copper +636.8%
Contains more Manganese +647.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Iron +61.5%
Contains less Sodium -22.2%
Contains more Selenium +∞%
Contains more Calcium +3600%
Contains more Magnesium +153.1%
Contains more Phosphorus +168.7%
Contains more Potassium +190.1%
Contains more Zinc +72.7%
Contains more Copper +636.8%
Contains more Manganese +647.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
3
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin B1 +606.4%
Contains more Vitamin B3 +88.2%
Contains more Folate +770.8%
Contains more Vitamin B5 +15.8%
Contains more Vitamin B6 +18.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.358
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +606.4%
Contains more Vitamin B3 +88.2%
Contains more Folate +770.8%
Contains more Vitamin B5 +15.8%
Contains more Vitamin B6 +18.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.358

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +939.9%
Contains more Protein +185.4%
Contains more Fats +517.1%
Contains more Water +433.5%
Contains more Other +217.6%
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Contains more Carbs +939.9%
Contains more Protein +185.4%
Contains more Fats +517.1%
Contains more Water +433.5%
Contains more Other +217.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -91.3%
Contains more Monounsaturated Fat +721.8%
Contains more Polyunsaturated fat +419.3%
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -91.3%
Contains more Monounsaturated Fat +721.8%
Contains more Polyunsaturated fat +419.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cornmeal Tempeh
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Tempeh Opinion
Net carbs 75.55g 7.64g Cornmeal
Protein 7.11g 20.29g Tempeh
Fats 1.75g 10.8g Tempeh
Carbs 79.45g 7.64g Cornmeal
Calories 370kcal 192kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g Tempeh
Fiber 3.9g Cornmeal
Calcium 3mg 111mg Tempeh
Iron 4.36mg 2.7mg Cornmeal
Magnesium 32mg 81mg Tempeh
Phosphorus 99mg 266mg Tempeh
Potassium 142mg 412mg Tempeh
Sodium 7mg 9mg Cornmeal
Zinc 0.66mg 1.14mg Tempeh
Copper 0.076mg 0.56mg Tempeh
Manganese 0.174mg 1.3mg Tempeh
Selenium 10.5µg 0µg Cornmeal
Vitamin A 214IU 0IU Cornmeal
Vitamin A RAE 11µg 0µg Cornmeal
Vitamin E 0.12mg Cornmeal
Vitamin B1 0.551mg 0.078mg Cornmeal
Vitamin B2 0.382mg 0.358mg Cornmeal
Vitamin B3 4.968mg 2.64mg Cornmeal
Vitamin B5 0.24mg 0.278mg Tempeh
Vitamin B6 0.182mg 0.215mg Tempeh
Folate 209µg 24µg Cornmeal
Vitamin B12 0µg 0.08µg Tempeh
Tryptophan 0.038mg 0.194mg Tempeh
Threonine 0.172mg 0.796mg Tempeh
Isoleucine 0.242mg 0.88mg Tempeh
Leucine 1.006mg 1.43mg Tempeh
Lysine 0.105mg 0.908mg Tempeh
Methionine 0.162mg 0.175mg Tempeh
Phenylalanine 0.366mg 0.893mg Tempeh
Valine 0.337mg 0.92mg Tempeh
Histidine 0.172mg 0.466mg Tempeh
Saturated Fat 0.22g 2.539g Cornmeal
Monounsaturated Fat 0.39g 3.205g Tempeh
Polyunsaturated fat 0.828g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Tempeh
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
Cornmeal
20%
Tempeh
Minerals Daily Need Coverage Score
37%
Cornmeal
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 1.61g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 53)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.4)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 2.319g)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.