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  6. Millet raw vs. Tempeh

Millet raw vs. Tempeh — In-Depth Nutrition Comparison

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A recap on differences between Millet raw and Tempeh

  • Millet raw has more Vitamin B1, Copper, Folate, Manganese, Vitamin B6, Vitamin B3, 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.

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.
Millet raw
Millet raw
8
:
2
Tempeh
Tempeh
Contains more Iron +11.5%
Contains more Magnesium +40.7%
Contains less Sodium -44.4%
Contains more Zinc +47.4%
Contains more Copper +33.9%
Contains more Manganese +25.5%
Contains more Selenium +∞%
Contains more Calcium +1287.5%
Contains more Potassium +111.3%
Equal in Phosphorus - 266
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Iron +11.5%
Contains more Magnesium +40.7%
Contains less Sodium -44.4%
Contains more Zinc +47.4%
Contains more Copper +33.9%
Contains more Manganese +25.5%
Contains more Selenium +∞%
Contains more Calcium +1287.5%
Contains more Potassium +111.3%
Equal in Phosphorus - 266

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.
Millet raw
Millet raw
7
:
2
Tempeh
Tempeh
Contains more Vitamin B1 +439.7%
Contains more Vitamin B3 +78.8%
Contains more Vitamin B5 +205%
Contains more Vitamin B6 +78.6%
Contains more Folate +254.2%
Contains more Vitamin B2 +23.4%
Contains more Vitamin B12 +∞%
Millet raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Tempeh
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 B1 +439.7%
Contains more Vitamin B3 +78.8%
Contains more Vitamin B5 +205%
Contains more Vitamin B6 +78.6%
Contains more Folate +254.2%
Contains more Vitamin B2 +23.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
2
:
3
Tempeh
Tempeh
Contains more Carbs +853.5%
Contains more Other +100%
Contains more Protein +84.1%
Contains more Fats +155.9%
Contains more Water +588%
Millet raw
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
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 Carbs +853.5%
Contains more Other +100%
Contains more Protein +84.1%
Contains more Fats +155.9%
Contains more Water +588%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
1
:
2
Tempeh
Tempeh
Contains less Saturated Fat -71.5%
Contains more Monounsaturated Fat +314.6%
Contains more Polyunsaturated fat +101.5%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -71.5%
Contains more Monounsaturated Fat +314.6%
Contains more Polyunsaturated fat +101.5%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Tempeh
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Millet raw
20%
Tempeh
Minerals Daily Need Coverage Score
86%
Millet raw
73%
Tempeh

Comparison summary

Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 56)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $0.6)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Millet raw
Millet raw is lower in Saturated Fat (difference - 1.816g)
Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.