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Oatmeal vs Tempeh - In-Depth Nutrition Comparison

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What are the differences between Oatmeal and Tempeh?

  • Oatmeal is higher in Iron, and Vitamin B1, yet Tempeh is higher in Copper, Manganese, Phosphorus, Vitamin A, Magnesium, Vitamin B2, and Potassium.
  • Tempeh's daily need coverage for Copper is 55% more.
  • Oatmeal has 3 times more Vitamin B1 than Tempeh. While Oatmeal has 0.26mg of Vitamin B1, Tempeh has only 0.078mg.
  • The amount of Saturated Fat in Oatmeal is lower.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Tempeh types in this article.

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Oatmeal vs Tempeh infographic
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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
:
7
Tempeh
Contains more Iron +120.7%
Contains more Calcium +38.8%
Contains more Potassium +575.4%
Contains more Magnesium +211.5%
Contains more Copper +748.5%
Contains more Zinc +83.9%
Contains more Phosphorus +245.5%
Contains less Sodium -81.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Contains more Iron +120.7%
Contains more Calcium +38.8%
Contains more Potassium +575.4%
Contains more Magnesium +211.5%
Contains more Copper +748.5%
Contains more Zinc +83.9%
Contains more Phosphorus +245.5%
Contains less Sodium -81.6%

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
:
2
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B3 +14.6%
Contains more Vitamin B5 +14%
Contains more Vitamin B6 +34.9%
Contains more Folate +83.3%
Contains more Vitamin B2 +66.5%
Contains more Vitamin B12 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B3 +14.6%
Contains more Vitamin B5 +14%
Contains more Vitamin B6 +34.9%
Contains more Folate +83.3%
Contains more Vitamin B2 +66.5%
Contains more Vitamin B12 +∞%

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
27
Oatmeal
20
Tempeh
Mineral Summary Score
44
Oatmeal
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
14%
Oatmeal
122%
Tempeh
Carbohydrates
12%
Oatmeal
8%
Tempeh
Fats
6%
Oatmeal
50%
Tempeh

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Tempeh
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 40mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 2.313g)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

Nutrient Oatmeal Tempeh Opinion
Calories 68 192 Tempeh
Protein 2.37 20.29 Tempeh
Fats 1.36 10.8 Tempeh
Vitamin C 0 0
Carbs 11.67 7.64 Oatmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 5.96 2.7 Oatmeal
Calcium 80 111 Tempeh
Potassium 61 412 Tempeh
Magnesium 26 81 Tempeh
Sugar 0.46 Tempeh
Fiber 1.7 Oatmeal
Copper 0.066 0.56 Tempeh
Zinc 0.62 1.14 Tempeh
Starch 10.37 Oatmeal
Phosphorus 77 266 Tempeh
Sodium 49 9 Tempeh
Vitamin A 433 0 Oatmeal
Vitamin E 0.07 Oatmeal
Vitamin D 0 0
Vitamin B1 0.26 0.078 Oatmeal
Vitamin B2 0.215 0.358 Tempeh
Vitamin B3 3.025 2.64 Oatmeal
Vitamin B5 0.317 0.278 Oatmeal
Vitamin B6 0.29 0.215 Oatmeal
Vitamin B12 0 0.08 Tempeh
Vitamin K 0.4 Oatmeal
Folate 44 24 Oatmeal
Trans Fat 0.003 0 Tempeh
Saturated Fat 0.226 2.539 Oatmeal
Monounsaturated Fat 0.391 3.205 Tempeh
Polyunsaturated fat 0.426 4.3 Tempeh
Tryptophan 0.04 0.194 Tempeh
Threonine 0.083 0.796 Tempeh
Isoleucine 0.105 0.88 Tempeh
Leucine 0.2 1.43 Tempeh
Lysine 0.135 0.908 Tempeh
Methionine 0.04 0.175 Tempeh
Phenylalanine 0.13 0.893 Tempeh
Valine 0.151 0.92 Tempeh
Histidine 0.057 0.466 Tempeh
Fructose 0 Oatmeal

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.