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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.

Infographic

Porridge 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%

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.
Porridge Tempeh
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Porridge Tempeh Opinion
Calories 50kcal 192kcal Tempeh
Protein 1.44g 20.29g Tempeh
Fats 0.21g 10.8g Tempeh
Vitamin C 0mg 0mg
Net carbs 10.02g 7.64g Porridge
Carbs 10.52g 7.64g Porridge
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 3.74mg 2.7mg Porridge
Calcium 87mg 111mg Tempeh
Potassium 16mg 412mg Tempeh
Magnesium 5mg 81mg Tempeh
Sugar 0.03g g Tempeh
Fiber 0.5g g Porridge
Copper 0.04mg 0.56mg Tempeh
Zinc 0.13mg 1.14mg Tempeh
Starch g g
Phosphorus 15mg 266mg Tempeh
Sodium 6mg 9mg Porridge
Vitamin A 0IU 0IU
Vitamin E 0.02mg mg Porridge
Vitamin D 0µg 0µg
Vitamin B1 0.055mg 0.078mg Tempeh
Vitamin B2 0.025mg 0.358mg Tempeh
Vitamin B3 0.52mg 2.64mg Tempeh
Vitamin B5 0.071mg 0.278mg Tempeh
Vitamin B6 0.013mg 0.215mg Tempeh
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K 0.1µg µg Porridge
Folate 12µg 24µg Tempeh
Trans Fat g 0g Porridge
Saturated Fat 0.033g 2.539g Porridge
Monounsaturated Fat 0.028g 3.205g Tempeh
Polyunsaturated fat 0.114g 4.3g Tempeh
Tryptophan 0.02mg 0.194mg Tempeh
Threonine 0.045mg 0.796mg Tempeh
Isoleucine 0.063mg 0.88mg Tempeh
Leucine 0.11mg 1.43mg Tempeh
Lysine 0.037mg 0.908mg Tempeh
Methionine 0.027mg 0.175mg Tempeh
Phenylalanine 0.078mg 0.893mg Tempeh
Valine 0.07mg 0.92mg Tempeh
Histidine 0.033mg 0.466mg Tempeh
Fructose g g

Which food is preferable for your diet?

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

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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
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 food.
Protein
9%
Porridge
122%
Tempeh
Carbohydrates
11%
Porridge
8%
Tempeh
Fats
1%
Porridge
50%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (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 ($)

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. 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.