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  6. Oats vs. Tempeh

Oats vs. Tempeh — In-Depth Nutrition Comparison

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Important differences between oats and tempeh

  • Oats have more manganese, vitamin B1, phosphorus, zinc, iron, magnesium, vitamin B5, and folate; however, tempeh has more vitamin B2 and vitamin B3.
  • Oats' daily need coverage for manganese is 157% more.
  • Oats have 10 times more vitamin B1 than tempeh. Oats have 0.763mg of vitamin B1, while tempeh has 0.078mg.
  • Oats have a higher glycemic index than tempeh.

The food varieties used in the comparison are Oats and Tempeh.

Infographic

Oats 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.
Oats
Oats
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Tempeh
Tempeh
1
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 MagnesiumMagnesium +118.5%
Contains more IronIron +74.8%
Contains more CopperCopper +11.8%
Contains more ZincZinc +248.2%
Contains more PhosphorusPhosphorus +96.6%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +278.2%
Contains more CalciumCalcium +105.6%
~equal in Potassium ~412mg
~equal in Selenium ~0µg

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.
Oats
Oats
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% 191% 32% 18% 81% 27% 0% 0% 42%
Tempeh
Tempeh
4
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 B1Vitamin B1 +878.2%
Contains more Vitamin B5Vitamin B5 +385.3%
Contains more FolateFolate +133.3%
Contains more Vitamin B2Vitamin B2 +157.6%
Contains more Vitamin B3Vitamin B3 +174.7%
Contains more Vitamin B6Vitamin B6 +80.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Oats Tempeh DV% diff.
Manganese 4.916mg 1.3mg 157%
Vitamin B1 0.763mg 0.078mg 57%
Fiber 10.6g 42%
Phosphorus 523mg 266mg 37%
Zinc 3.97mg 1.14mg 26%
Iron 4.72mg 2.7mg 25%
Magnesium 177mg 81mg 23%
Vitamin B5 1.349mg 0.278mg 21%
Carbs 66.27g 7.64g 20%
Vitamin B2 0.139mg 0.358mg 17%
Polyunsaturated fat 2.535g 4.3g 12%
Calories 389kcal 192kcal 10%
Vitamin B3 0.961mg 2.64mg 10%
Folate 56µg 24µg 8%
Protein 16.89g 20.29g 7%
Copper 0.626mg 0.56mg 7%
Vitamin B6 0.119mg 0.215mg 7%
Fats 6.9g 10.8g 6%
Calcium 54mg 111mg 6%
Saturated fat 1.217g 2.539g 6%
Vitamin B12 0µg 0.08µg 3%
Monounsaturated fat 2.178g 3.205g 3%
Potassium 429mg 412mg 1%
Protein per 100 calories 4.3g 11g N/A
Calories per 10 g protein 230kcal 95kcal N/A
Weight per 100 calories 26g 52g N/A
Unsaturated / Saturated Fat ratio 3.9 3 N/A
Net carbs 55.67g 7.64g N/A
Sodium 2mg 9mg 0%
Tryptophan 0.234mg 0.194mg 0%
Threonine 0.575mg 0.796mg 0%
Isoleucine 0.694mg 0.88mg 0%
Leucine 1.284mg 1.43mg 0%
Lysine 0.701mg 0.908mg 0%
Methionine 0.312mg 0.175mg 0%
Phenylalanine 0.895mg 0.893mg 0%
Valine 0.937mg 0.92mg 0%
Histidine 0.405mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +767.4%
Contains more ProteinProtein +20.1%
Contains more FatsFats +56.5%
Contains more WaterWater +625.7%
~equal in Other ~1.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 -52.1%
Contains more Mono. FatMonounsaturated fat +47.2%
Contains more Poly. FatPolyunsaturated fat +69.6%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.