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  6. Tempeh vs. Porridge

Tempeh vs. Porridge — In-Depth Nutrition Comparison

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What are the differences between Tempeh and Porridge?

  • Tempeh is higher in Copper, Manganese, Phosphorus, Vitamin B2, Magnesium, Vitamin B6, Vitamin B3, and Potassium, yet Porridge is higher in Iron.
  • Tempeh's daily need coverage for Copper is 58% more.
  • The amount of Saturated Fat in Porridge is lower.

We used Tempeh and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this article.

Infographic

Tempeh vs Porridge 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
7
:
3
Porridge
Porridge
Contains more Calcium +27.6%
Contains more Magnesium +1520%
Contains more Phosphorus +1673.3%
Contains more Potassium +2475%
Contains more Zinc +776.9%
Contains more Copper +1300%
Contains more Manganese +∞%
Contains more Iron +38.5%
Contains less Sodium -33.3%
Contains more Selenium +∞%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Calcium +27.6%
Contains more Magnesium +1520%
Contains more Phosphorus +1673.3%
Contains more Potassium +2475%
Contains more Zinc +776.9%
Contains more Copper +1300%
Contains more Manganese +∞%
Contains more Iron +38.5%
Contains less Sodium -33.3%
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
7
:
2
Porridge
Porridge
Contains more Vitamin B1 +41.8%
Contains more Vitamin B2 +1332%
Contains more Vitamin B3 +407.7%
Contains more Vitamin B5 +291.5%
Contains more Vitamin B6 +1553.8%
Contains more Folate +100%
Contains more Vitamin B12 +∞%
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%
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin B1 +41.8%
Contains more Vitamin B2 +1332%
Contains more Vitamin B3 +407.7%
Contains more Vitamin B5 +291.5%
Contains more Vitamin B6 +1553.8%
Contains more Folate +100%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
3
:
2
Porridge
Porridge
Contains more Protein +1309%
Contains more Fats +5042.9%
Contains more Other +636.4%
Contains more Carbs +37.7%
Contains more Water +46.9%
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
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +1309%
Contains more Fats +5042.9%
Contains more Other +636.4%
Contains more Carbs +37.7%
Contains more Water +46.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +11346.4%
Contains more Polyunsaturated fat +3671.9%
Contains less Saturated Fat -98.7%
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +11346.4%
Contains more Polyunsaturated fat +3671.9%
Contains less Saturated Fat -98.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Porridge Opinion
Net carbs 7.64g 10.02g Porridge
Protein 20.29g 1.44g Tempeh
Fats 10.8g 0.21g Tempeh
Carbs 7.64g 10.52g Porridge
Calories 192kcal 50kcal Tempeh
Sugar 0.03g Tempeh
Fiber 0.5g Porridge
Calcium 111mg 87mg Tempeh
Iron 2.7mg 3.74mg Porridge
Magnesium 81mg 5mg Tempeh
Phosphorus 266mg 15mg Tempeh
Potassium 412mg 16mg Tempeh
Sodium 9mg 6mg Porridge
Zinc 1.14mg 0.13mg Tempeh
Copper 0.56mg 0.04mg Tempeh
Manganese 1.3mg 0mg Tempeh
Selenium 0µg 2.8µg Porridge
Vitamin E 0.02mg Porridge
Vitamin B1 0.078mg 0.055mg Tempeh
Vitamin B2 0.358mg 0.025mg Tempeh
Vitamin B3 2.64mg 0.52mg Tempeh
Vitamin B5 0.278mg 0.071mg Tempeh
Vitamin B6 0.215mg 0.013mg Tempeh
Folate 24µg 12µg Tempeh
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K 0.1µg Porridge
Tryptophan 0.194mg 0.02mg Tempeh
Threonine 0.796mg 0.045mg Tempeh
Isoleucine 0.88mg 0.063mg Tempeh
Leucine 1.43mg 0.11mg Tempeh
Lysine 0.908mg 0.037mg Tempeh
Methionine 0.175mg 0.027mg Tempeh
Phenylalanine 0.893mg 0.078mg Tempeh
Valine 0.92mg 0.07mg Tempeh
Histidine 0.466mg 0.033mg Tempeh
Saturated Fat 2.539g 0.033g Porridge
Monounsaturated Fat 3.205g 0.028g Tempeh
Polyunsaturated fat 4.3g 0.114g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Porridge
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
4%
Porridge
Minerals Daily Need Coverage Score
73%
Tempeh
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is richer in vitamins?
Tempeh
Tempeh is relatively richer in vitamins
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 2.506g)
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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.