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Tempeh vs Oatmeal - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Tempeh
Tempeh contains less Sugars (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 - 55)
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 ($)

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.
Tempeh Oatmeal
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tempeh Oatmeal
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
14
Tempeh
21
Oatmeal
Mineral Summary Score
45
Tempeh
25
Oatmeal

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
Tempeh
7
:
Contains more Calcium +38.8%
Contains more Potassium +575.4%
Contains more Magnesium +211.5%
Contains more Copper +748.5%
Contains more Zinc +83.9%
Contains more Phosphorus +245.5%
Contains less Sodium -81.6%
Contains more Iron +120.7%
Contains more Calcium +38.8%
Contains more Potassium +575.4%
Contains more Magnesium +211.5%
Contains more Copper +748.5%
Contains more Zinc +83.9%
Contains more Phosphorus +245.5%
Contains less Sodium -81.6%
Contains more Iron +120.7%

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
Tempeh
2
:
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 Folic acid (B9) +∞%
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 Folic acid (B9) +∞%

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
122%
Tempeh
14%
Oatmeal
Carbohydrates
8%
Tempeh
12%
Oatmeal
Fats
50%
Tempeh
6%
Oatmeal

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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 Tempeh Oatmeal Opinion
Calories 192 68 Tempeh
Protein 20.29 2.37 Tempeh
Fats 10.8 1.36 Tempeh
Vitamin C 0 0
Carbs 7.64 11.67 Oatmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 2.7 5.96 Oatmeal
Calcium 111 80 Tempeh
Potassium 412 61 Tempeh
Magnesium 81 26 Tempeh
Sugars 0.46 Oatmeal
Fiber 1.7 Oatmeal
Copper 0.56 0.066 Tempeh
Zinc 1.14 0.62 Tempeh
Starch 10.37 Oatmeal
Phosphorus 266 77 Tempeh
Sodium 9 49 Tempeh
Vitamin A 0 433 Oatmeal
Vitamin E 0.07 Oatmeal
Vitamin D 0 0
Vitamin B1 0.078 0.26 Oatmeal
Vitamin B2 0.358 0.215 Tempeh
Vitamin B3 2.64 3.025 Oatmeal
Vitamin B5 0.278 0.317 Oatmeal
Vitamin B6 0.215 0.29 Oatmeal
Vitamin B12 0.08 0 Tempeh
Vitamin K 0.4 Oatmeal
Folic acid (B9) 0 39 Oatmeal
Trans Fat 0 0.003 Tempeh
Saturated Fat 2.539 0.226 Oatmeal
Monounsaturated Fat 3.205 0.391 Tempeh
Polyunsaturated fat 4.3 0.426 Tempeh
Tryptophan 0.194 0.04 Tempeh
Threonine 0.796 0.083 Tempeh
Isoleucine 0.88 0.105 Tempeh
Leucine 1.43 0.2 Tempeh
Lysine 0.908 0.135 Tempeh
Methionine 0.175 0.04 Tempeh
Phenylalanine 0.893 0.13 Tempeh
Valine 0.92 0.151 Tempeh
Histidine 0.466 0.057 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.