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Tempeh vs Buckwheat - In-Depth Nutrition Comparison

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Important differences between Tempeh and Buckwheat

  • Tempeh has more Calcium, and Iron, however Buckwheat has more Copper, Magnesium, Vitamin B3, Vitamin B5, Selenium, Phosphorus, and Zinc.
  • Buckwheat's daily need coverage for Copper is 60% more.
  • Tempeh has 6 times more Calcium than Buckwheat. Tempeh has 111mg of Calcium, while Buckwheat has 18mg.
  • Buckwheat is lower in Saturated Fat.

The food varieties used in the comparison are Tempeh and Buckwheat.

Infographic

Tempeh vs Buckwheat 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
Tempeh
2
:
Contains more Iron +22.7%
Contains more Calcium +516.7%
Contains more Potassium +11.7%
Contains more Magnesium +185.2%
Contains more Copper +96.4%
Contains more Zinc +110.5%
Contains more Phosphorus +30.5%
Contains less Sodium -88.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Contains more Iron +22.7%
Contains more Calcium +516.7%
Contains more Potassium +11.7%
Contains more Magnesium +185.2%
Contains more Copper +96.4%
Contains more Zinc +110.5%
Contains more Phosphorus +30.5%
Contains less Sodium -88.9%

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
Tempeh
2
:
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +29.5%
Contains more Vitamin B2 +18.7%
Contains more Vitamin B3 +165.9%
Contains more Vitamin B5 +343.5%
Contains more Folate +25%
Equal in Vitamin B6 - 0.21
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%
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% 26% 99% 132% 74% 49% 0% 0% 23%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +29.5%
Contains more Vitamin B2 +18.7%
Contains more Vitamin B3 +165.9%
Contains more Vitamin B5 +343.5%
Contains more Folate +25%
Equal in Vitamin B6 - 0.21

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
20
Tempeh
33
Buckwheat
Mineral Summary Score
70
Tempeh
109
Buckwheat

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
122%
Tempeh
80%
Buckwheat
Carbohydrates
8%
Tempeh
72%
Buckwheat
Fats
50%
Tempeh
16%
Buckwheat

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.
Tempeh Buckwheat
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 39)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2.6)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 1.798g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Tempeh Buckwheat Opinion
Calories 192 343 Buckwheat
Protein 20.29 13.25 Tempeh
Fats 10.8 3.4 Tempeh
Vitamin C 0 0
Carbs 7.64 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.7 2.2 Tempeh
Calcium 111 18 Tempeh
Potassium 412 460 Buckwheat
Magnesium 81 231 Buckwheat
Sugar
Fiber 10 Buckwheat
Copper 0.56 1.1 Buckwheat
Zinc 1.14 2.4 Buckwheat
Starch
Phosphorus 266 347 Buckwheat
Sodium 9 1 Buckwheat
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.078 0.101 Buckwheat
Vitamin B2 0.358 0.425 Buckwheat
Vitamin B3 2.64 7.02 Buckwheat
Vitamin B5 0.278 1.233 Buckwheat
Vitamin B6 0.215 0.21 Tempeh
Vitamin B12 0.08 0 Tempeh
Vitamin K
Folate 24 30 Buckwheat
Trans Fat 0 Buckwheat
Saturated Fat 2.539 0.741 Buckwheat
Monounsaturated Fat 3.205 1.04 Tempeh
Polyunsaturated fat 4.3 1.039 Tempeh
Tryptophan 0.194 0.192 Tempeh
Threonine 0.796 0.506 Tempeh
Isoleucine 0.88 0.498 Tempeh
Leucine 1.43 0.832 Tempeh
Lysine 0.908 0.672 Tempeh
Methionine 0.175 0.172 Tempeh
Phenylalanine 0.893 0.52 Tempeh
Valine 0.92 0.678 Tempeh
Histidine 0.466 0.309 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 to the foods presented on this page can be found below.

  1. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.