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Oat vs Tempeh - In-Depth Nutrition Comparison

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Important differences between Oat and Tempeh

  • Oat has more Manganese, Vitamin B1, Phosphorus, Zinc, Iron, Magnesium, Vitamin B5, and Folate, however Tempeh has more Vitamin B2, and Vitamin B3.
  • Oat's daily need coverage for Manganese is 157% more.
  • Oat has 10 times more Vitamin B1 than Tempeh. Oat has 0.763mg of Vitamin B1, while Tempeh has 0.078mg.

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

Infographic

Oat 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
Oat
7
:
1
Tempeh
Contains more Iron +74.8%
Contains more Magnesium +118.5%
Contains more Phosphorus +96.6%
Contains less Sodium -77.8%
Contains more Zinc +248.2%
Contains more Copper +11.8%
Contains more Calcium +105.6%
Equal in Potassium - 412
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Contains more Iron +74.8%
Contains more Magnesium +118.5%
Contains more Phosphorus +96.6%
Contains less Sodium -77.8%
Contains more Zinc +248.2%
Contains more Copper +11.8%
Contains more Calcium +105.6%
Equal in Potassium - 412

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
Oat
3
:
4
Tempeh
Contains more Vitamin B1 +878.2%
Contains more Vitamin B5 +385.3%
Contains more Folate +133.3%
Contains more Vitamin B2 +157.6%
Contains more Vitamin B3 +174.7%
Contains more Vitamin B6 +80.7%
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% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 +878.2%
Contains more Vitamin B5 +385.3%
Contains more Folate +133.3%
Contains more Vitamin B2 +157.6%
Contains more Vitamin B3 +174.7%
Contains more Vitamin B6 +80.7%
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.
Oat Tempeh
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Tempeh Opinion
Net carbs 55.67g 7.64g Oat
Protein 16.89g 20.29g Tempeh
Fats 6.9g 10.8g Tempeh
Carbs 66.27g 7.64g Oat
Calories 389kcal 192kcal Oat
Starch g g
Fructose g g
Sugar g g
Fiber 10.6g g Oat
Calcium 54mg 111mg Tempeh
Iron 4.72mg 2.7mg Oat
Magnesium 177mg 81mg Oat
Phosphorus 523mg 266mg Oat
Potassium 429mg 412mg Oat
Sodium 2mg 9mg Oat
Zinc 3.97mg 1.14mg Oat
Copper 0.626mg 0.56mg Oat
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.763mg 0.078mg Oat
Vitamin B2 0.139mg 0.358mg Tempeh
Vitamin B3 0.961mg 2.64mg Tempeh
Vitamin B5 1.349mg 0.278mg Oat
Vitamin B6 0.119mg 0.215mg Tempeh
Folate 56µg 24µg Oat
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K µg µg
Tryptophan 0.234mg 0.194mg Oat
Threonine 0.575mg 0.796mg Tempeh
Isoleucine 0.694mg 0.88mg Tempeh
Leucine 1.284mg 1.43mg Tempeh
Lysine 0.701mg 0.908mg Tempeh
Methionine 0.312mg 0.175mg Oat
Phenylalanine 0.895mg 0.893mg Oat
Valine 0.937mg 0.92mg Oat
Histidine 0.405mg 0.466mg Tempeh
Cholesterol 0mg 0mg
Trans Fat g 0g Oat
Saturated Fat 1.217g 2.539g Oat
Monounsaturated Fat 2.178g 3.205g Tempeh
Polyunsaturated fat 2.535g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33
Oat
20
Tempeh
Mineral Summary Score
112
Oat
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
101%
Oat
122%
Tempeh
Carbohydrates
66%
Oat
8%
Tempeh
Fats
32%
Oat
50%
Tempeh

Comparison summary

Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 44)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $0.6)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 1.322g)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
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 vitamins?
?
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. Oat - 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.