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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, and Zinc, however Tempeh has more Vitamin A RAE, Copper, and Vitamin C.
  • Cereal's daily need coverage for Vitamin B1 is 518% more.
  • Cereal has 88 times more Sodium than Tempeh. Cereal has 795mg of Sodium, while Tempeh has 9mg.

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
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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
Cereal
2
:
6
Tempeh
Contains more Iron +1161.5%
Contains more Zinc +566.7%
Contains more Calcium +1010%
Contains more Magnesium +326.3%
Contains more Phosphorus +245.5%
Contains more Potassium +292.4%
Contains less Sodium -98.9%
Contains more Copper +308.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Contains more Iron +1161.5%
Contains more Zinc +566.7%
Contains more Calcium +1010%
Contains more Magnesium +326.3%
Contains more Phosphorus +245.5%
Contains more Potassium +292.4%
Contains less Sodium -98.9%
Contains more Copper +308.8%

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
Cereal
8
:
4
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +7961.5%
Contains more Vitamin B2 +981%
Contains more Vitamin B3 +1022%
Contains more Vitamin B6 +2684.2%
Contains more Vitamin B5 +23%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +7961.5%
Contains more Vitamin B2 +981%
Contains more Vitamin B3 +1022%
Contains more Vitamin B6 +2684.2%
Contains more Vitamin B5 +23%

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.
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
Net carbs 85.45g 7.64g Cereal
Protein 6.06g 20.29g Tempeh
Fats 1.08g 10.8g Tempeh
Carbs 86.85g 7.64g Cereal
Calories 378kcal 192kcal Cereal
Starch g g
Fructose 0.26g g Cereal
Sugar 10.35g g Tempeh
Fiber 1.4g g Cereal
Calcium 10mg 111mg Tempeh
Iron 34.06mg 2.7mg Cereal
Magnesium 19mg 81mg Tempeh
Phosphorus 77mg 266mg Tempeh
Potassium 105mg 412mg Tempeh
Sodium 795mg 9mg Tempeh
Zinc 7.6mg 1.14mg Cereal
Copper 0.137mg 0.56mg Tempeh
Vitamin A 2792IU 0IU Cereal
Vitamin E 0.08mg mg Cereal
Vitamin D IU 0IU Tempeh
Vitamin D µg 0µg Tempeh
Vitamin C 38.5mg 0mg 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
Folate µg 24µg Tempeh
Vitamin B12 µg 0.08µg Tempeh
Vitamin K 0µg µg Cereal
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
Cholesterol mg 0mg Cereal
Trans Fat g 0g Cereal
Saturated Fat 0.26g 2.539g Cereal
Monounsaturated Fat 0.204g 3.205g Tempeh
Polyunsaturated fat 0.354g 4.3g Tempeh

Which food is preferable for your diet?

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

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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
393
Cereal
20
Tempeh
Mineral Summary Score
212
Cereal
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
36%
Cereal
122%
Tempeh
Carbohydrates
87%
Cereal
8%
Tempeh
Fats
5%
Cereal
50%
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

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. 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.