Tempeh vs. Buckwheat — In-Depth Nutrition Comparison
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The main differences between Tempeh and Buckwheat
- Buckwheat contains less Copper, Manganese, Phosphorus, Vitamin B2, Iron, Vitamin B3, Vitamin B6, Calcium, and Potassium than Tempeh.
- Daily need coverage for Copper from Tempeh is 46% higher.
- Buckwheat has 19 times less Saturated Fat than Tempeh. Tempeh has 2.539g of Saturated Fat, while Buckwheat has 0.134g.
Food types used in this article are Tempeh and Buckwheat groats, roasted, cooked.
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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
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Calcium
+1485.7%
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Iron
+237.5%
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Magnesium
+58.8%
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Phosphorus
+280%
Contains
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Potassium
+368.2%
Contains
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Zinc
+86.9%
Contains
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Copper
+283.6%
Contains
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Manganese
+222.6%
Contains
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Sodium
-55.6%
Contains
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Selenium
+∞%
Contains
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Calcium
+1485.7%
Contains
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Iron
+237.5%
Contains
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Magnesium
+58.8%
Contains
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Phosphorus
+280%
Contains
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Potassium
+368.2%
Contains
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Zinc
+86.9%
Contains
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Copper
+283.6%
Contains
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Manganese
+222.6%
Contains
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Sodium
-55.6%
Contains
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Selenium
+∞%
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.
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Contains
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Vitamin B1
+95%
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Vitamin B2
+817.9%
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Vitamin B3
+180.9%
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Vitamin B6
+179.2%
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Folate
+71.4%
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Vitamin B12
+∞%
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Vitamin B5
+29.1%
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Vitamin B1
+95%
Contains
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Vitamin B2
+817.9%
Contains
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Vitamin B3
+180.9%
Contains
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Vitamin B6
+179.2%
Contains
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Folate
+71.4%
Contains
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Vitamin B12
+∞%
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Vitamin B5
+29.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+500.3%
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Fats
+1641.9%
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Other
+276.7%
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Carbs
+161%
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Water
+26.8%
Contains
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Protein
+500.3%
Contains
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Fats
+1641.9%
Contains
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Other
+276.7%
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Carbs
+161%
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Water
+26.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1604.8%
Contains
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Polyunsaturated fat
+2187.2%
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Saturated Fat
-94.7%
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Monounsaturated Fat
+1604.8%
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Polyunsaturated fat
+2187.2%
Contains
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Saturated Fat
-94.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.64g | 17.24g |
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| Protein | 20.29g | 3.38g |
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| Fats | 10.8g | 0.62g |
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| Carbs | 7.64g | 19.94g |
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| Calories | 192kcal | 92kcal |
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| Fructose | 0.1g |
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| Sugar | 0.9g |
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| Fiber | 2.7g |
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| Calcium | 111mg | 7mg |
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| Iron | 2.7mg | 0.8mg |
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| Magnesium | 81mg | 51mg |
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| Phosphorus | 266mg | 70mg |
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| Potassium | 412mg | 88mg |
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| Sodium | 9mg | 4mg |
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| Zinc | 1.14mg | 0.61mg |
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| Copper | 0.56mg | 0.146mg |
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| Manganese | 1.3mg | 0.403mg |
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| Selenium | 0µg | 2.2µg |
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| Vitamin E | 0.09mg |
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| Vitamin B1 | 0.078mg | 0.04mg |
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| Vitamin B2 | 0.358mg | 0.039mg |
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| Vitamin B3 | 2.64mg | 0.94mg |
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| Vitamin B5 | 0.278mg | 0.359mg |
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| Vitamin B6 | 0.215mg | 0.077mg |
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| Folate | 24µg | 14µg |
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| Vitamin B12 | 0.08µg | 0µg |
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| Vitamin K | 1.9µg |
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| Tryptophan | 0.194mg | 0.049mg |
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| Threonine | 0.796mg | 0.129mg |
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| Isoleucine | 0.88mg | 0.127mg |
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| Leucine | 1.43mg | 0.212mg |
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| Lysine | 0.908mg | 0.172mg |
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| Methionine | 0.175mg | 0.044mg |
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| Phenylalanine | 0.893mg | 0.133mg |
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| Valine | 0.92mg | 0.173mg |
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| Histidine | 0.466mg | 0.079mg |
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| Saturated Fat | 2.539g | 0.134g |
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| Monounsaturated Fat | 3.205g | 0.188g |
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| Polyunsaturated fat | 4.3g | 0.188g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
20%
8%
Minerals Daily Need Coverage Score
73%
24%
Comparison summary
Which food is lower in Sugar?
Tempeh is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Tempeh is lower in glycemic index (difference - 36)
Which food is cheaper?
Tempeh is cheaper (difference - $2.4)
Which food is richer in minerals?
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Buckwheat is lower in Saturated Fat (difference - 2.405g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.