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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" charts 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 Selenium +∞%
Contains more Calcium +27.6%
Contains more Magnesium +1520%
Contains more Phosphorus +1673.3%
Contains more Potassium +2475%
Contains more Zinc +776.9%
Contains more Copper +1300%
Contains more Manganese +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Iron +38.5%
Contains less Sodium -33.3%
Contains more Selenium +∞%
Contains more Calcium +27.6%
Contains more Magnesium +1520%
Contains more Phosphorus +1673.3%
Contains more Potassium +2475%
Contains more Zinc +776.9%
Contains more Copper +1300%
Contains more Manganese +∞%

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.
:
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 Folate +100%
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 Choline Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0% 0%
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 Folate +100%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +37.7%
Contains more Water +46.9%
Contains more Protein +1309%
Contains more Fats +5042.9%
Contains more Other +636.4%
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
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 Carbs +37.7%
Contains more Water +46.9%
Contains more Protein +1309%
Contains more Fats +5042.9%
Contains more Other +636.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +11346.4%
Contains more Polyunsaturated fat +3671.9%
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +11346.4%
Contains more Polyunsaturated fat +3671.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 10.02g 7.64g Porridge
Protein 1.44g 20.29g Tempeh
Fats 0.21g 10.8g Tempeh
Carbs 10.52g 7.64g Porridge
Calories 50kcal 192kcal Tempeh
Sugar 0.03g Tempeh
Fiber 0.5g Porridge
Calcium 87mg 111mg Tempeh
Iron 3.74mg 2.7mg Porridge
Magnesium 5mg 81mg Tempeh
Phosphorus 15mg 266mg Tempeh
Potassium 16mg 412mg Tempeh
Sodium 6mg 9mg Porridge
Zinc 0.13mg 1.14mg Tempeh
Copper 0.04mg 0.56mg Tempeh
Manganese 0mg 1.3mg Tempeh
Selenium 2.8µg 0µg Porridge
Vitamin E 0.02mg Porridge
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
Folate 12µg 24µg Tempeh
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K 0.1µg Porridge
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
Saturated Fat 0.033g 2.539g Porridge
Monounsaturated Fat 0.028g 3.205g Tempeh
Polyunsaturated fat 0.114g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Tempeh
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Porridge
19%
Tempeh
Minerals Daily Need Coverage Score
21%
Porridge
73%
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

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. 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.