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Porridge vs Tempeh - In-Depth Nutrition Comparison

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What are the differences between Porridge and Tempeh?

  • Porridge is higher in Iron, yet Tempeh is higher in Copper, Manganese, Phosphorus, Vitamin B2, Magnesium, Vitamin B6, Vitamin B3 and Potassium.
  • Tempeh's daily need coverage for Copper is 58% more.
  • The amount of Saturated Fat in Porridge is lower.

We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Tempeh types in this article.

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Porridge 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
:
6
Tempeh
Contains more Iron +38.5%
Contains less Sodium -33.3%
Contains more Calcium +27.6%
Contains more Potassium +2475%
Contains more Magnesium +1520%
Contains more Copper +1300%
Contains more Zinc +776.9%
Contains more Phosphorus +1673.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Contains more Iron +38.5%
Contains less Sodium -33.3%
Contains more Calcium +27.6%
Contains more Potassium +2475%
Contains more Magnesium +1520%
Contains more Copper +1300%
Contains more Zinc +776.9%
Contains more Phosphorus +1673.3%

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
:
7
Tempeh
Contains more Vitamin B1 +41.8%
Contains more Vitamin B2 +1332%
Contains more Vitamin B3 +407.7%
Contains more Vitamin B5 +291.5%
Contains more Vitamin B6 +1553.8%
Contains more Vitamin B12 +∞%
Contains more Folate +100%
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% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
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 +41.8%
Contains more Vitamin B2 +1332%
Contains more Vitamin B3 +407.7%
Contains more Vitamin B5 +291.5%
Contains more Vitamin B6 +1553.8%
Contains more Vitamin B12 +∞%
Contains more Folate +100%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
4
Porridge
20
Tempeh
Mineral Summary Score
24
Porridge
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 the food
Protein
9%
Porridge
122%
Tempeh
Carbohydrates
11%
Porridge
8%
Tempeh
Fats
1%
Porridge
50%
Tempeh

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Porridge Tempeh
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

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

People also compare

Comparison summary

Which food contains less Sugars?
Tempeh
Tempeh contains less Sugars (difference - 0.03g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is richer in vitamins?
Tempeh
Tempeh is relatively richer in vitamins
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 2.506g)
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

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Porridge Tempeh Opinion
Calories 50 192 Tempeh
Protein 1.44 20.29 Tempeh
Fats 0.21 10.8 Tempeh
Vitamin C 0 0
Carbs 10.52 7.64 Porridge
Cholesterol 0 0
Vitamin D 0 0
Iron 3.74 2.7 Porridge
Calcium 87 111 Tempeh
Potassium 16 412 Tempeh
Magnesium 5 81 Tempeh
Sugars 0.03 Tempeh
Fiber 0.5 Porridge
Copper 0.04 0.56 Tempeh
Zinc 0.13 1.14 Tempeh
Starch
Phosphorus 15 266 Tempeh
Sodium 6 9 Porridge
Vitamin A 0 0
Vitamin E 0.02 Porridge
Vitamin D 0 0
Vitamin B1 0.055 0.078 Tempeh
Vitamin B2 0.025 0.358 Tempeh
Vitamin B3 0.52 2.64 Tempeh
Vitamin B5 0.071 0.278 Tempeh
Vitamin B6 0.013 0.215 Tempeh
Vitamin B12 0 0.08 Tempeh
Vitamin K 0.1 Porridge
Folate 12 24 Tempeh
Trans Fat 0 Porridge
Saturated Fat 0.033 2.539 Porridge
Monounsaturated Fat 0.028 3.205 Tempeh
Polyunsaturated fat 0.114 4.3 Tempeh
Tryptophan 0.02 0.194 Tempeh
Threonine 0.045 0.796 Tempeh
Isoleucine 0.063 0.88 Tempeh
Leucine 0.11 1.43 Tempeh
Lysine 0.037 0.908 Tempeh
Methionine 0.027 0.175 Tempeh
Phenylalanine 0.078 0.893 Tempeh
Valine 0.07 0.92 Tempeh
Histidine 0.033 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 of the foods presented on this page can be found below.

  1. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.