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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 Copper +11.8%
Contains more Zinc +248.2%
Contains more Phosphorus +96.6%
Contains less Sodium -77.8%
Contains more Calcium +105.6%
Equal in Potassium - 412
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Contains more Iron +74.8%
Contains more Magnesium +118.5%
Contains more Copper +11.8%
Contains more Zinc +248.2%
Contains more Phosphorus +96.6%
Contains less Sodium -77.8%
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 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% 191% 33% 19% 81% 28% 0% 0% 43%
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 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 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 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 Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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 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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

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

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.