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  6. Millet vs. Tempeh

Millet vs. Tempeh — In-Depth Nutrition Comparison

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What are the main differences between millet and tempeh?

  • Millet has less manganese, copper, iron, phosphorus, vitamin B2, calcium, potassium, magnesium, and vitamin B6 than tempeh.
  • Tempeh's daily need coverage for manganese is 45% higher.
  • Millet contains less saturated fat.
  • Tempeh has a lower glycemic index than millet.

We used Millet, cooked and Tempeh types in this comparison.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Millet
Millet
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Tempeh
Tempeh
8
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 less SodiumSodium -77.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +84.1%
Contains more CalciumCalcium +3600%
Contains more PotassiumPotassium +564.5%
Contains more IronIron +328.6%
Contains more CopperCopper +247.8%
Contains more ZincZinc +25.3%
Contains more PhosphorusPhosphorus +166%
Contains more ManganeseManganese +377.9%

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
Millet
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% 0.4% 27% 19% 25% 10% 25% 0% 0.75% 14%
Tempeh
Tempeh
6
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +35.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +336.6%
Contains more Vitamin B3Vitamin B3 +98.5%
Contains more Vitamin B5Vitamin B5 +62.6%
Contains more Vitamin B6Vitamin B6 +99.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +26.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Millet Tempeh DV% diff.
Manganese 0.272mg 1.3mg 45%
Copper 0.161mg 0.56mg 44%
Protein 3.51g 20.29g 34%
Iron 0.63mg 2.7mg 26%
Polyunsaturated fat 0.508g 4.3g 25%
Phosphorus 100mg 266mg 24%
Vitamin B2 0.082mg 0.358mg 21%
Fats 1g 10.8g 15%
Calcium 3mg 111mg 11%
Saturated fat 0.172g 2.539g 11%
Potassium 62mg 412mg 10%
Magnesium 44mg 81mg 9%
Vitamin B3 1.33mg 2.64mg 8%
Vitamin B6 0.108mg 0.215mg 8%
Monounsaturated fat 0.184g 3.205g 8%
Carbs 23.67g 7.64g 5%
Fiber 1.3g 5%
Calories 119kcal 192kcal 4%
Vitamin B12 0µg 0.08µg 3%
Zinc 0.91mg 1.14mg 2%
Selenium 0.9µg 0µg 2%
Vitamin B1 0.106mg 0.078mg 2%
Vitamin B5 0.171mg 0.278mg 2%
Choline 11.2mg 2%
Folate 19µg 24µg 1%
Protein per 100 calories 2.9g 11g N/A
Calories per 10 g protein 339kcal 95kcal N/A
Weight per 100 calories 84g 52g N/A
Unsaturated / Saturated Fat ratio 4 3 N/A
Net carbs 22.37g 7.64g N/A
Sugar 0.13g N/A
Sodium 2mg 9mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.038mg 0.194mg 0%
Threonine 0.113mg 0.796mg 0%
Isoleucine 0.148mg 0.88mg 0%
Leucine 0.446mg 1.43mg 0%
Lysine 0.067mg 0.908mg 0%
Methionine 0.07mg 0.175mg 0%
Phenylalanine 0.185mg 0.893mg 0%
Valine 0.184mg 0.92mg 0%
Histidine 0.075mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
2
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 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 +209.8%
Contains more WaterWater +19.7%
Contains more ProteinProtein +478.1%
Contains more FatsFats +980%
Contains more OtherOther +295.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
1
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 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 -93.2%
Contains more Mono. FatMonounsaturated fat +1641.8%
Contains more Poly. FatPolyunsaturated fat +746.5%

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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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.