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Cereal vs. Tempeh — In-Depth Nutrition Comparison

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Important differences between Cereal and Tempeh

  • Cereal has more Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C, however, Tempeh has more Copper.
  • Cereal's daily need coverage for Vitamin B1 is 518% more.
  • Tempeh is lower in Sodium.

The food varieties used in the comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Tempeh.

Infographic

Cereal vs Tempeh 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.
Cereal
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Tempeh
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Contains more IronIron +1161.5%
Contains more ZincZinc +566.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +326.3%
Contains more CalciumCalcium +1010%
Contains more PotassiumPotassium +292.4%
Contains more CopperCopper +308.8%
Contains more PhosphorusPhosphorus +245.5%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +64.6%

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.
Cereal
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 128% 168% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Tempeh
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +7961.5%
Contains more Vitamin B2Vitamin B2 +981%
Contains more Vitamin B3Vitamin B3 +1022%
Contains more Vitamin B6Vitamin B6 +2684.2%
Contains more Vitamin B5Vitamin B5 +23%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Tempeh
3
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Contains more CarbsCarbs +1036.8%
Contains more OtherOther +37.7%
Contains more ProteinProtein +234.8%
Contains more FatsFats +900%
Contains more WaterWater +1478%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
32% 25% 43%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Tempeh
2
25% 32% 43%
Saturated Fat: Sat. Fat 2.539 g
Monounsaturated Fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated Fat -89.8%
Contains more Mono. FatMonounsaturated Fat +1471.1%
Contains more Poly. FatPolyunsaturated fat +1114.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Tempeh Opinion
Calories 378kcal 192kcal Cereal
Protein 6.06g 20.29g Tempeh
Fats 1.08g 10.8g Tempeh
Vitamin C 38.5mg 0mg Cereal
Net carbs 85.45g 7.64g Cereal
Carbs 86.85g 7.64g Cereal
Magnesium 19mg 81mg Tempeh
Calcium 10mg 111mg Tempeh
Potassium 105mg 412mg Tempeh
Iron 34.06mg 2.7mg Cereal
Sugar 10.35g Tempeh
Fiber 1.4g Cereal
Copper 0.137mg 0.56mg Tempeh
Zinc 7.6mg 1.14mg Cereal
Phosphorus 77mg 266mg Tempeh
Sodium 795mg 9mg Tempeh
Vitamin A 2792IU 0IU Cereal
Vitamin A RAE 814µg 0µg Cereal
Vitamin E 0.08mg Cereal
Manganese 0.79mg 1.3mg Tempeh
Selenium 6.3µg 0µg Cereal
Vitamin B1 6.288mg 0.078mg Cereal
Vitamin B2 3.87mg 0.358mg Cereal
Vitamin B3 29.62mg 2.64mg Cereal
Vitamin B5 0.226mg 0.278mg Tempeh
Vitamin B6 5.986mg 0.215mg Cereal
Vitamin B12 0.08µg Tempeh
Folate 24µg Tempeh
Saturated Fat 0.26g 2.539g Cereal
Monounsaturated Fat 0.204g 3.205g Tempeh
Polyunsaturated fat 0.354g 4.3g Tempeh
Tryptophan 0.066mg 0.194mg Tempeh
Threonine 0.241mg 0.796mg Tempeh
Isoleucine 0.26mg 0.88mg Tempeh
Leucine 0.767mg 1.43mg Tempeh
Lysine 0.113mg 0.908mg Tempeh
Methionine 0.13mg 0.175mg Tempeh
Phenylalanine 0.365mg 0.893mg Tempeh
Valine 0.344mg 0.92mg Tempeh
Histidine 0.162mg 0.466mg Tempeh
Fructose 0.26g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Tempeh
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
363%
Cereal
19%
Tempeh
Minerals Daily Need Coverage Score
183%
Cereal
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 786mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 54)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 2.279g)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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

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.