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  6. Tempeh vs. Barley

Tempeh vs. Barley — In-Depth Nutrition Comparison

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How are tempeh and barley different?

  • Tempeh is richer in calcium, while barley is higher in selenium, vitamin B1, manganese, zinc, magnesium, vitamin B3, iron, and vitamin B6.
  • Barley covers your daily need for selenium, 69% more than tempeh.
  • Tempeh contains 5 times more saturated fat than barley. Tempeh contains 2.539g of saturated fat, while barley contains 0.482g.
  • Barley has a higher glycemic index (28) than tempeh (15).

Tempeh and Barley, hulled types were used in this article.

Infographic

Tempeh vs Barley 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.
Tempeh
Tempeh
3
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%
Barley
Barley
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 95% 9.9% 40% 135% 166% 76% 113% 1.6% 253% 206%
Contains more CalciumCalcium +236.4%
Contains more CopperCopper +12.4%
Contains less SodiumSodium -25%
Contains more MagnesiumMagnesium +64.2%
Contains more IronIron +33.3%
Contains more ZincZinc +143%
Contains more ManganeseManganese +49.5%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~452mg
~equal in Phosphorus ~264mg

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.
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%
Barley
Barley
6
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% 0.33% 11% 162% 66% 86% 17% 73% 0% 5.5% 14%
Contains more Vitamin B2Vitamin B2 +25.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +26.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +728.2%
Contains more Vitamin B3Vitamin B3 +74.4%
Contains more Vitamin B6Vitamin B6 +47.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.282mg

All nutrients comparison - raw data values

Nutrient Tempeh Barley DV% diff.
Fiber 17.3g 69%
Selenium 0µg 37.7µg 69%
Vitamin B1 0.078mg 0.646mg 47%
Manganese 1.3mg 1.943mg 28%
Carbs 7.64g 73.48g 22%
Polyunsaturated fat 4.3g 1.108g 21%
Protein 20.29g 12.48g 16%
Zinc 1.14mg 2.77mg 15%
Fats 10.8g 2.3g 13%
Magnesium 81mg 133mg 12%
Vitamin B3 2.64mg 4.604mg 12%
Iron 2.7mg 3.6mg 11%
Saturated fat 2.539g 0.482g 9%
Calories 192kcal 354kcal 8%
Calcium 111mg 33mg 8%
Vitamin B6 0.215mg 0.318mg 8%
Copper 0.56mg 0.498mg 7%
Monounsaturated fat 3.205g 0.295g 7%
Vitamin B2 0.358mg 0.285mg 6%
Vitamin E 0.57mg 4%
Vitamin B12 0.08µg 0µg 3%
Vitamin K 2.2µg 2%
Potassium 412mg 452mg 1%
Folate 24µg 19µg 1%
Protein per 100 calories 11g 3.5g N/A
Calories per 10 g protein 95kcal 284kcal N/A
Weight per 100 calories 52g 28g N/A
Unsaturated / Saturated Fat ratio 3 2.9 N/A
Net carbs 7.64g 56.18g N/A
Sugar 0.8g N/A
Phosphorus 266mg 264mg 0%
Sodium 9mg 12mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B5 0.278mg 0.282mg 0%
Tryptophan 0.194mg 0.208mg 0%
Threonine 0.796mg 0.424mg 0%
Isoleucine 0.88mg 0.456mg 0%
Leucine 1.43mg 0.848mg 0%
Lysine 0.908mg 0.465mg 0%
Methionine 0.175mg 0.24mg 0%
Phenylalanine 0.893mg 0.7mg 0%
Valine 0.92mg 0.612mg 0%
Histidine 0.466mg 0.281mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Barley
Barley
2
12% 2% 73% 9% 2%
Protein: 12.48 g
Fats: 2.3 g
Carbs: 73.48 g
Water: 9.44 g
Other: 2.3 g
Contains more ProteinProtein +62.6%
Contains more FatsFats +369.6%
Contains more WaterWater +531.9%
Contains more CarbsCarbs +861.8%
Contains more OtherOther +42%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Barley
Barley
1
26% 16% 59%
Saturated fat: Sat. Fat 0.482 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 1.108 g
Contains more Mono. FatMonounsaturated fat +986.4%
Contains more Poly. FatPolyunsaturated fat +288.1%
Contains less Sat. FatSaturated fat -81%

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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170283/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.