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Buckwheat vs Tempeh - In-Depth Nutrition Comparison

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Important differences between Buckwheat and Tempeh

  • Buckwheat has more Copper, Magnesium, Vitamin B3, Vitamin B5, Phosphorus, and Zinc, however Tempeh has more Selenium, Calcium, and Iron.
  • Buckwheat's daily need coverage for Copper is 60% more.
  • Buckwheat has 4 times more Vitamin B5 than Tempeh. Buckwheat has 1.233mg of Vitamin B5, while Tempeh has 0.278mg.
  • Buckwheat is lower in Saturated Fat.

The food varieties used in the comparison are Buckwheat and Tempeh.

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Buckwheat vs Tempeh infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +11.7%
Contains more Magnesium +185.2%
Contains more Copper +96.4%
Contains more Zinc +110.5%
Contains more Phosphorus +30.5%
Contains less Sodium -88.9%
Contains more Iron +22.7%
Contains more Calcium +516.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Contains more Potassium +11.7%
Contains more Magnesium +185.2%
Contains more Copper +96.4%
Contains more Zinc +110.5%
Contains more Phosphorus +30.5%
Contains less Sodium -88.9%
Contains more Iron +22.7%
Contains more Calcium +516.7%

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
:
2
Tempeh
Contains more Vitamin B1 +29.5%
Contains more Vitamin B2 +18.7%
Contains more Vitamin B3 +165.9%
Contains more Vitamin B5 +343.5%
Contains more Folate +25%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.215
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin B1 +29.5%
Contains more Vitamin B2 +18.7%
Contains more Vitamin B3 +165.9%
Contains more Vitamin B5 +343.5%
Contains more Folate +25%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.215

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
20
Tempeh
Mineral Summary Score
109
Buckwheat
70
Tempeh

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 food.
Protein
80%
Buckwheat
122%
Tempeh
Carbohydrates
72%
Buckwheat
8%
Tempeh
Fats
16%
Buckwheat
50%
Tempeh

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Tempeh
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Tempeh
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 39)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2.6)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 1.798g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Buckwheat Tempeh Opinion
Calories 343 192 Buckwheat
Protein 13.25 20.29 Tempeh
Fats 3.4 10.8 Tempeh
Vitamin C 0 0
Carbs 71.5 7.64 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 2.7 Tempeh
Calcium 18 111 Tempeh
Potassium 460 412 Buckwheat
Magnesium 231 81 Buckwheat
Sugar
Fiber 10 Buckwheat
Copper 1.1 0.56 Buckwheat
Zinc 2.4 1.14 Buckwheat
Starch
Phosphorus 347 266 Buckwheat
Sodium 1 9 Buckwheat
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.101 0.078 Buckwheat
Vitamin B2 0.425 0.358 Buckwheat
Vitamin B3 7.02 2.64 Buckwheat
Vitamin B5 1.233 0.278 Buckwheat
Vitamin B6 0.21 0.215 Tempeh
Vitamin B12 0 0.08 Tempeh
Vitamin K
Folate 30 24 Buckwheat
Trans Fat 0 Buckwheat
Saturated Fat 0.741 2.539 Buckwheat
Monounsaturated Fat 1.04 3.205 Tempeh
Polyunsaturated fat 1.039 4.3 Tempeh
Tryptophan 0.192 0.194 Tempeh
Threonine 0.506 0.796 Tempeh
Isoleucine 0.498 0.88 Tempeh
Leucine 0.832 1.43 Tempeh
Lysine 0.672 0.908 Tempeh
Methionine 0.172 0.175 Tempeh
Phenylalanine 0.52 0.893 Tempeh
Valine 0.678 0.92 Tempeh
Histidine 0.309 0.466 Tempeh
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.