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  6. Millet raw vs. Tempeh

Millet raw vs. Tempeh — In-Depth Nutrition Comparison

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A recap on the differences between millet raw and tempeh

  • Millet raw has more vitamin B1, copper, folate, manganese, vitamin B3, vitamin B6, vitamin B5, and magnesium; however, tempeh is higher in calcium.
  • Millet raw covers your daily vitamin B1 needs 29% more than tempeh.
  • Tempeh contains 4 times less folate than millet raw. Millet raw contains 85µg of folate, while tempeh contains 24µg.
  • Millet raw has less saturated fat.
  • The glycemic index of millet raw is higher.

Food varieties used in this article are Millet, raw and Tempeh.

Infographic

Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Tempeh
Tempeh
2
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 MagnesiumMagnesium +40.7%
Contains more IronIron +11.5%
Contains more CopperCopper +33.9%
Contains more ZincZinc +47.4%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +25.5%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +1287.5%
Contains more PotassiumPotassium +111.3%
~equal in Phosphorus ~266mg

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 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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Tempeh
Tempeh
2
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +439.7%
Contains more Vitamin B3Vitamin B3 +78.8%
Contains more Vitamin B5Vitamin B5 +205%
Contains more Vitamin B6Vitamin B6 +78.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +254.2%
Contains more Vitamin B2Vitamin B2 +23.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet raw Tempeh DV% diff.
Fiber 8.5g 34%
Vitamin B1 0.421mg 0.078mg 29%
Carbs 72.85g 7.64g 22%
Copper 0.75mg 0.56mg 21%
Protein 11.02g 20.29g 19%
Folate 85µg 24µg 15%
Polyunsaturated fat 2.134g 4.3g 14%
Manganese 1.632mg 1.3mg 14%
Vitamin B6 0.384mg 0.215mg 13%
Vitamin B3 4.72mg 2.64mg 13%
Vitamin B5 0.848mg 0.278mg 11%
Fats 4.22g 10.8g 10%
Calcium 8mg 111mg 10%
Calories 378kcal 192kcal 9%
Magnesium 114mg 81mg 8%
Saturated fat 0.723g 2.539g 8%
Potassium 195mg 412mg 6%
Monounsaturated fat 0.773g 3.205g 6%
Vitamin B2 0.29mg 0.358mg 5%
Zinc 1.68mg 1.14mg 5%
Selenium 2.7µg 0µg 5%
Iron 3.01mg 2.7mg 4%
Vitamin B12 0µg 0.08µg 3%
Phosphorus 285mg 266mg 3%
Vitamin K 0.9µg 1%
Net carbs 64.35g 7.64g N/A
Sodium 5mg 9mg 0%
Vitamin E 0.05mg 0%
Tryptophan 0.119mg 0.194mg 0%
Threonine 0.353mg 0.796mg 0%
Isoleucine 0.465mg 0.88mg 0%
Leucine 1.4mg 1.43mg 0%
Lysine 0.212mg 0.908mg 0%
Methionine 0.221mg 0.175mg 0%
Phenylalanine 0.58mg 0.893mg 0%
Valine 0.578mg 0.92mg 0%
Histidine 0.236mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Tempeh
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 +853.5%
Contains more OtherOther +100%
Contains more ProteinProtein +84.1%
Contains more FatsFats +155.9%
Contains more WaterWater +588%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 -71.5%
Contains more Mono. FatMonounsaturated fat +314.6%
Contains more Poly. FatPolyunsaturated fat +101.5%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.