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Millet vs Tempeh - In-Depth Nutrition Comparison

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A recap on differences between Millet and Tempeh

  • Millet has more Vitamin B1, Copper, Folate, Manganese, Vitamin B6, Vitamin B3, Vitamin B5, and Magnesium, however Tempeh is higher in Calcium.
  • Millet covers your daily Vitamin B1 needs 29% more than Tempeh.
  • Tempeh contains 4 times less Folate than Millet. Millet contains 85µg of Folate, while Tempeh contains 24µg.
  • Millet has less Saturated Fat.

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

Infographic

Millet 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet
6
:
2
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 Calcium +1287.5%
Contains more Potassium +111.3%
Equal in Phosphorus - 266
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet
7
:
2
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 +∞%
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%
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 +∞%

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.
Millet Tempeh
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Millet Tempeh Opinion
Net carbs 64.35g 7.64g Millet
Protein 11.02g 20.29g Tempeh
Fats 4.22g 10.8g Tempeh
Carbs 72.85g 7.64g Millet
Calories 378kcal 192kcal Millet
Starch g g
Fructose g g
Sugar g g
Fiber 8.5g g Millet
Calcium 8mg 111mg Tempeh
Iron 3.01mg 2.7mg Millet
Magnesium 114mg 81mg Millet
Phosphorus 285mg 266mg Millet
Potassium 195mg 412mg Tempeh
Sodium 5mg 9mg Millet
Zinc 1.68mg 1.14mg Millet
Copper 0.75mg 0.56mg Millet
Vitamin A 0IU 0IU
Vitamin E 0.05mg mg Millet
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.421mg 0.078mg Millet
Vitamin B2 0.29mg 0.358mg Tempeh
Vitamin B3 4.72mg 2.64mg Millet
Vitamin B5 0.848mg 0.278mg Millet
Vitamin B6 0.384mg 0.215mg Millet
Folate 85µg 24µg Millet
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K 0.9µg µg Millet
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
Phenylalanine 0.58mg 0.893mg Tempeh
Valine 0.578mg 0.92mg Tempeh
Histidine 0.236mg 0.466mg Tempeh
Cholesterol 0mg 0mg
Trans Fat g 0g Millet
Saturated Fat 0.723g 2.539g Millet
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 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
39
Millet
20
Tempeh
Mineral Summary Score
79
Millet
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
66%
Millet
122%
Tempeh
Carbohydrates
73%
Millet
8%
Tempeh
Fats
19%
Millet
50%
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
Millet contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 1.816g)
Which food is richer in vitamins?
Millet
Millet 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)
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. Millet - 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.