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  6. Cornmeal vs. Tempeh

Cornmeal vs. Tempeh — In-Depth Nutrition Comparison

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What are the main differences between cornmeal and tempeh?

  • Cornmeal is richer in folate, vitamin B1, iron, selenium, and vitamin B3, yet tempeh is richer in copper, manganese, phosphorus, and magnesium.
  • Tempeh's daily need coverage for copper is 54% higher.
  • Cornmeal contains less saturated fat.
  • Tempeh has a lower glycemic index than cornmeal.

We used Cornmeal, degermed, enriched, yellow and Tempeh types in this comparison.

Infographic

Cornmeal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Tempeh
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 +61.5%
Contains less SodiumSodium -22.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +153.1%
Contains more CalciumCalcium +3600%
Contains more PotassiumPotassium +190.1%
Contains more CopperCopper +636.8%
Contains more ZincZinc +72.7%
Contains more PhosphorusPhosphorus +168.7%
Contains more ManganeseManganese +647.1%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Tempeh
Tempeh
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +606.4%
Contains more Vitamin B3Vitamin B3 +88.2%
Contains more FolateFolate +770.8%
Contains more Vitamin B5Vitamin B5 +15.8%
Contains more Vitamin B6Vitamin B6 +18.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.358mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cornmeal Tempeh DV% diff.
Copper 0.076mg 0.56mg 54%
Manganese 0.174mg 1.3mg 49%
Folate 209µg 24µg 46%
Vitamin B1 0.551mg 0.078mg 39%
Starch 73.3g 30%
Protein 7.11g 20.29g 26%
Carbs 79.45g 7.64g 24%
Phosphorus 99mg 266mg 24%
Polyunsaturated fat 0.828g 4.3g 23%
Iron 4.36mg 2.7mg 21%
Selenium 10.5µg 0µg 19%
Fiber 3.9g 16%
Vitamin B3 4.968mg 2.64mg 15%
Fats 1.75g 10.8g 14%
Magnesium 32mg 81mg 12%
Calcium 3mg 111mg 11%
Saturated fat 0.22g 2.539g 11%
Calories 370kcal 192kcal 9%
Potassium 142mg 412mg 8%
Monounsaturated fat 0.39g 3.205g 7%
Zinc 0.66mg 1.14mg 4%
Vitamin B6 0.182mg 0.215mg 3%
Vitamin B12 0µg 0.08µg 3%
Vitamin B2 0.382mg 0.358mg 2%
Choline 8.6mg 2%
Vitamin A 11µg 0µg 1%
Vitamin E 0.12mg 1%
Vitamin B5 0.24mg 0.278mg 1%
Protein per 100 calories 1.9g 11g N/A
Calories per 10 g protein 520kcal 95kcal N/A
Weight per 100 calories 27g 52g N/A
Unsaturated / Saturated Fat ratio 5.5 3 N/A
Net carbs 75.55g 7.64g N/A
Sugar 1.61g N/A
Sodium 7mg 9mg 0%
Tryptophan 0.038mg 0.194mg 0%
Threonine 0.172mg 0.796mg 0%
Isoleucine 0.242mg 0.88mg 0%
Leucine 1.006mg 1.43mg 0%
Lysine 0.105mg 0.908mg 0%
Methionine 0.162mg 0.175mg 0%
Phenylalanine 0.366mg 0.893mg 0%
Valine 0.337mg 0.92mg 0%
Histidine 0.172mg 0.466mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Tempeh
Tempeh
4
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 +939.9%
Contains more ProteinProtein +185.4%
Contains more FatsFats +517.1%
Contains more WaterWater +433.5%
Contains more OtherOther +217.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Tempeh
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 -91.3%
Contains more Mono. FatMonounsaturated fat +721.8%
Contains more Poly. FatPolyunsaturated fat +419.3%

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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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.