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  6. Tempeh vs. Oatmeal

Tempeh vs. Oatmeal — In-Depth Nutrition Comparison

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What are the differences between Tempeh and Oatmeal?

  • Tempeh is higher in Copper, Manganese, Phosphorus, Magnesium, Vitamin B2, and Potassium, yet Oatmeal is higher in Iron, Vitamin B1, and Vitamin A RAE.
  • Tempeh's daily need coverage for Copper is 55% more.
  • Tempeh has 11 times more Saturated Fat than Oatmeal. While Tempeh has 2.539g of Saturated Fat, Oatmeal has only 0.226g.

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

Infographic

Tempeh vs Oatmeal 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.
Tempeh
Tempeh
8
:
2
Oatmeal
Oatmeal
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%
Contains more Iron +120.7%
Contains more Selenium +∞%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
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%
Contains more Iron +120.7%
Contains more 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.
Tempeh
Tempeh
2
:
8
Oatmeal
Oatmeal
Contains more Vitamin B2 +66.5%
Contains more Vitamin B12 +∞%
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%
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%
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%
Contains more Vitamin B2 +66.5%
Contains more Vitamin B12 +∞%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.