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  6. Oatmeal vs. Tempeh

Oatmeal vs. Tempeh — In-Depth Nutrition Comparison

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What are the differences between oatmeal and tempeh?

  • Oatmeal is higher in iron, vitamin B1, and selenium, yet tempeh is higher in copper, manganese, phosphorus, magnesium, vitamin B2, and potassium.
  • Tempeh's daily need coverage for copper is 55% more.
  • The amount of saturated fat in oatmeal is lower.
  • The glycemic index of tempeh is lower.

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

Infographic

Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 more IronIron +120.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +211.5%
Contains more CalciumCalcium +38.8%
Contains more PotassiumPotassium +575.4%
Contains more CopperCopper +748.5%
Contains more ZincZinc +83.9%
Contains more PhosphorusPhosphorus +245.5%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +133%

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 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% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Tempeh
Tempeh
2
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B3Vitamin B3 +14.6%
Contains more Vitamin B5Vitamin B5 +14%
Contains more Vitamin B6Vitamin B6 +34.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +83.3%
Contains more Vitamin B2Vitamin B2 +66.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Tempeh DV% diff.
Copper 0.066mg 0.56mg 55%
Iron 5.96mg 2.7mg 41%
Protein 2.37g 20.29g 36%
Manganese 0.558mg 1.3mg 32%
Phosphorus 77mg 266mg 27%
Polyunsaturated fat 0.426g 4.3g 26%
Fats 1.36g 10.8g 15%
Vitamin B1 0.26mg 0.078mg 15%
Vitamin A 130µg 0µg 14%
Magnesium 26mg 81mg 13%
Vitamin B2 0.215mg 0.358mg 11%
Saturated fat 0.226g 2.539g 11%
Potassium 61mg 412mg 10%
Selenium 5µg 0µg 9%
Fiber 1.7g 7%
Monounsaturated fat 0.391g 3.205g 7%
Calories 68kcal 192kcal 6%
Vitamin B6 0.29mg 0.215mg 6%
Zinc 0.62mg 1.14mg 5%
Folate 44µg 24µg 5%
Starch 10.37g 4%
Calcium 80mg 111mg 3%
Vitamin B12 0µg 0.08µg 3%
Sodium 49mg 9mg 2%
Vitamin B3 3.025mg 2.64mg 2%
Carbs 11.67g 7.64g 1%
Vitamin B5 0.317mg 0.278mg 1%
Choline 4.7mg 1%
Protein per 100 calories 3.5g 11g N/A
Calories per 10 g protein 287kcal 95kcal N/A
Weight per 100 calories 147g 52g N/A
Unsaturated / Saturated Fat ratio 3.6 3 N/A
Net carbs 9.97g 7.64g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g 0g N/A
Tryptophan 0.04mg 0.194mg 0%
Threonine 0.083mg 0.796mg 0%
Isoleucine 0.105mg 0.88mg 0%
Leucine 0.2mg 1.43mg 0%
Lysine 0.135mg 0.908mg 0%
Methionine 0.04mg 0.175mg 0%
Phenylalanine 0.13mg 0.893mg 0%
Valine 0.151mg 0.92mg 0%
Histidine 0.057mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +52.7%
Contains more WaterWater +40.9%
Contains more ProteinProtein +756.1%
Contains more FatsFats +694.1%
Contains more OtherOther +184.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 -91.1%
Contains more Mono. FatMonounsaturated fat +719.7%
Contains more Poly. FatPolyunsaturated fat +909.4%

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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. 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.