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

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
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

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 Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tempeh Buckwheat Opinion
Net carbs 7.64g 61.5g Buckwheat
Protein 20.29g 13.25g Tempeh
Fats 10.8g 3.4g Tempeh
Carbs 7.64g 71.5g Buckwheat
Calories 192kcal 343kcal Buckwheat
Starch g g
Fructose g g
Sugar g g
Fiber g 10g Buckwheat
Calcium 111mg 18mg Tempeh
Iron 2.7mg 2.2mg Tempeh
Magnesium 81mg 231mg Buckwheat
Phosphorus 266mg 347mg Buckwheat
Potassium 412mg 460mg Buckwheat
Sodium 9mg 1mg Buckwheat
Zinc 1.14mg 2.4mg Buckwheat
Copper 0.56mg 1.1mg Buckwheat
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.078mg 0.101mg Buckwheat
Vitamin B2 0.358mg 0.425mg Buckwheat
Vitamin B3 2.64mg 7.02mg Buckwheat
Vitamin B5 0.278mg 1.233mg Buckwheat
Vitamin B6 0.215mg 0.21mg Tempeh
Folate 24µg 30µg Buckwheat
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg µg
Tryptophan 0.194mg 0.192mg Tempeh
Threonine 0.796mg 0.506mg Tempeh
Isoleucine 0.88mg 0.498mg Tempeh
Leucine 1.43mg 0.832mg Tempeh
Lysine 0.908mg 0.672mg Tempeh
Methionine 0.175mg 0.172mg Tempeh
Phenylalanine 0.893mg 0.52mg Tempeh
Valine 0.92mg 0.678mg Tempeh
Histidine 0.466mg 0.309mg Tempeh
Cholesterol 0mg 0mg
Trans Fat 0g g Buckwheat
Saturated Fat 2.539g 0.741g Buckwheat
Monounsaturated Fat 3.205g 1.04g Tempeh
Polyunsaturated fat 4.3g 1.039g Tempeh

Which food is preferable for your diet?

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

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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.