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  6. Oatmeal vs. Tempeh

Oatmeal vs. Tempeh — In-Depth Nutrition Comparison

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What are the differences between Oatmeal and Tempeh?

  • Oatmeal is higher in Iron, Vitamin B1, and Vitamin A RAE, yet Tempeh is higher in Copper, Manganese, Phosphorus, Magnesium, Vitamin B2, and Potassium.
  • Tempeh's daily need coverage for Copper is 55% more.
  • The amount of Saturated Fat in Oatmeal is lower.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Tempeh types in this article.

Infographic

Oatmeal 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.
Oatmeal
Oatmeal
2
:
8
Tempeh
Tempeh
Contains more Iron +120.7%
Contains more Selenium +∞%
Contains more Calcium +38.8%
Contains more Magnesium +211.5%
Contains more Phosphorus +245.5%
Contains more Potassium +575.4%
Contains less Sodium -81.6%
Contains more Zinc +83.9%
Contains more Copper +748.5%
Contains more Manganese +133%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Iron +120.7%
Contains more Selenium +∞%
Contains more Calcium +38.8%
Contains more Magnesium +211.5%
Contains more Phosphorus +245.5%
Contains more Potassium +575.4%
Contains less Sodium -81.6%
Contains more Zinc +83.9%
Contains more Copper +748.5%
Contains more Manganese +133%

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.
Oatmeal
Oatmeal
8
:
2
Tempeh
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B3 +14.6%
Contains more Vitamin B5 +14%
Contains more Vitamin B6 +34.9%
Contains more Folate +83.3%
Contains more Vitamin B2 +66.5%
Contains more Vitamin B12 +∞%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Tempeh
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 +233.3%
Contains more Vitamin B3 +14.6%
Contains more Vitamin B5 +14%
Contains more Vitamin B6 +34.9%
Contains more Folate +83.3%
Contains more Vitamin B2 +66.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
3
Tempeh
Tempeh
Contains more Carbs +52.7%
Contains more Water +40.9%
Contains more Protein +756.1%
Contains more Fats +694.1%
Contains more Other +184.2%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Tempeh
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 +52.7%
Contains more Water +40.9%
Contains more Protein +756.1%
Contains more Fats +694.1%
Contains more Other +184.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
2
Tempeh
Tempeh
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +719.7%
Contains more Polyunsaturated fat +909.4%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +719.7%
Contains more Polyunsaturated fat +909.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Tempeh Opinion
Net carbs 9.97g 7.64g Oatmeal
Protein 2.37g 20.29g Tempeh
Fats 1.36g 10.8g Tempeh
Carbs 11.67g 7.64g Oatmeal
Calories 68kcal 192kcal Tempeh
Starch 10.37g Oatmeal
Sugar 0.46g Tempeh
Fiber 1.7g Oatmeal
Calcium 80mg 111mg Tempeh
Iron 5.96mg 2.7mg Oatmeal
Magnesium 26mg 81mg Tempeh
Phosphorus 77mg 266mg Tempeh
Potassium 61mg 412mg Tempeh
Sodium 49mg 9mg Tempeh
Zinc 0.62mg 1.14mg Tempeh
Copper 0.066mg 0.56mg Tempeh
Manganese 0.558mg 1.3mg Tempeh
Selenium 5µg 0µg Oatmeal
Vitamin A 433IU 0IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin B1 0.26mg 0.078mg Oatmeal
Vitamin B2 0.215mg 0.358mg Tempeh
Vitamin B3 3.025mg 2.64mg Oatmeal
Vitamin B5 0.317mg 0.278mg Oatmeal
Vitamin B6 0.29mg 0.215mg Oatmeal
Folate 44µg 24µg Oatmeal
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K 0.4µg Oatmeal
Tryptophan 0.04mg 0.194mg Tempeh
Threonine 0.083mg 0.796mg Tempeh
Isoleucine 0.105mg 0.88mg Tempeh
Leucine 0.2mg 1.43mg Tempeh
Lysine 0.135mg 0.908mg Tempeh
Methionine 0.04mg 0.175mg Tempeh
Phenylalanine 0.13mg 0.893mg Tempeh
Valine 0.151mg 0.92mg Tempeh
Histidine 0.057mg 0.466mg Tempeh
Trans Fat 0.003g 0g Tempeh
Saturated Fat 0.226g 2.539g Oatmeal
Monounsaturated Fat 0.391g 3.205g Tempeh
Polyunsaturated fat 0.426g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
27%
Oatmeal
20%
Tempeh
Minerals Daily Need Coverage Score
45%
Oatmeal
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 40mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 2.313g)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.