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  6. Semolina vs. Tempeh

Semolina vs. Tempeh — In-Depth Nutrition Comparison

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Significant differences between semolina and tempeh

  • Semolina has more selenium, carbs, vitamin B6, and vitamin B3; however, tempeh is richer in copper, protein, iron, vitamin B2, phosphorus, and fats.
  • Semolina covers your daily selenium needs 36% more than tempeh.
  • Tempeh has 11 times less carbs than semolina. Semolina has 80.89g of carbs, while tempeh has 7.64g.
  • Semolina has a higher glycemic index. The glycemic index of semolina is 54, while the glycemic index of tempeh is 15.

Specific food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Tempeh.

Infographic

Semolina vs Tempeh infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Tempeh
Tempeh
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +56.3%
Contains more PotassiumPotassium +136.8%
Contains more IronIron +264.9%
Contains more CopperCopper +97.2%
Contains more ZincZinc +11.8%
Contains more PhosphorusPhosphorus +73.9%
Contains more ManganeseManganese +25.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Tempeh
Tempeh
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +187.2%
Contains more Vitamin B3Vitamin B3 +91.2%
Contains more Vitamin B5Vitamin B5 +141.7%
Contains more Vitamin B6Vitamin B6 +110.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +616%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Tempeh DV% diff.
Selenium 19.9µg 0µg 36%
Copper 0.284mg 0.56mg 31%
Starch 68.29g 28%
Polyunsaturated fat 0.322g 4.3g 27%
Protein 7.51g 20.29g 26%
Iron 0.74mg 2.7mg 25%
Carbs 80.89g 7.64g 24%
Vitamin B2 0.05mg 0.358mg 24%
Vitamin B6 0.452mg 0.215mg 18%
Phosphorus 153mg 266mg 16%
Fats 1.03g 10.8g 15%
Vitamin B3 5.048mg 2.64mg 15%
Magnesium 27mg 81mg 13%
Manganese 1.035mg 1.3mg 12%
Vitamin B1 0.224mg 0.078mg 12%
Saturated fat 0.294g 2.539g 10%
Calories 374kcal 192kcal 9%
Vitamin B5 0.672mg 0.278mg 8%
Potassium 174mg 412mg 7%
Fiber 1.8g 7%
Monounsaturated fat 0.258g 3.205g 7%
Calcium 71mg 111mg 4%
Folate 8µg 24µg 4%
Vitamin B12 0µg 0.08µg 3%
Zinc 1.02mg 1.14mg 1%
Protein per 100 calories 2g 11g N/A
Calories per 10 g protein 498kcal 95kcal N/A
Weight per 100 calories 27g 52g N/A
Unsaturated / Saturated Fat ratio 2 3 N/A
Net carbs 79.09g 7.64g N/A
Sugar 0.33g N/A
Sodium 2mg 9mg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.103mg 0.194mg 0%
Threonine 0.271mg 0.796mg 0%
Isoleucine 0.339mg 0.88mg 0%
Leucine 0.656mg 1.43mg 0%
Lysine 0.215mg 0.908mg 0%
Methionine 0.183mg 0.175mg 0%
Phenylalanine 0.398mg 0.893mg 0%
Valine 0.47mg 0.92mg 0%
Histidine 0.185mg 0.466mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Tempeh
Tempeh
3
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 CarbsCarbs +958.8%
Contains more ProteinProtein +170.2%
Contains more FatsFats +948.5%
Contains more WaterWater +505%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Tempeh
Tempeh
2
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -88.4%
Contains more Mono. FatMonounsaturated fat +1142.2%
Contains more Poly. FatPolyunsaturated fat +1235.4%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.