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Tempeh vs. Cereal — In-Depth Nutrition Comparison

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Important differences between Tempeh and Cereal

  • Tempeh has more Copper, however, Cereal has more Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C.
  • Cereal's daily need coverage for Vitamin B1 is 518% more.
  • Tempeh has 4 times more Copper than Cereal. Tempeh has 0.56mg of Copper, while Cereal has 0.137mg.
  • Tempeh is lower in Sodium.

The food varieties used in the comparison are Tempeh and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Tempeh vs Cereal 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
7
:
3
Cereal
Contains more Calcium +1010%
Contains more Magnesium +326.3%
Contains more Phosphorus +245.5%
Contains more Potassium +292.4%
Contains less Sodium -98.9%
Contains more Copper +308.8%
Contains more Manganese +64.6%
Contains more Iron +1161.5%
Contains more Zinc +566.7%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Contains more Calcium +1010%
Contains more Magnesium +326.3%
Contains more Phosphorus +245.5%
Contains more Potassium +292.4%
Contains less Sodium -98.9%
Contains more Copper +308.8%
Contains more Manganese +64.6%
Contains more Iron +1161.5%
Contains more Zinc +566.7%
Contains more Selenium +∞%

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
4
:
8
Cereal
Contains more Vitamin B5 +23%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +7961.5%
Contains more Vitamin B2 +981%
Contains more Vitamin B3 +1022%
Contains more Vitamin B6 +2684.2%
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 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin B5 +23%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +7961.5%
Contains more Vitamin B2 +981%
Contains more Vitamin B3 +1022%
Contains more Vitamin B6 +2684.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
3
:
2
Cereal
Contains more Protein +234.8%
Contains more Fats +900%
Contains more Water +1478%
Contains more Carbs +1036.8%
Contains more Other +37.7%
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more Protein +234.8%
Contains more Fats +900%
Contains more Water +1478%
Contains more Carbs +1036.8%
Contains more Other +37.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
2
:
1
Cereal
Contains more Monounsaturated Fat +1471.1%
Contains more Polyunsaturated fat +1114.7%
Contains less Saturated Fat -89.8%
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Contains more Monounsaturated Fat +1471.1%
Contains more Polyunsaturated fat +1114.7%
Contains less Saturated Fat -89.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tempeh Cereal Opinion
Net carbs 7.64g 85.45g Cereal
Protein 20.29g 6.06g Tempeh
Fats 10.8g 1.08g Tempeh
Carbs 7.64g 86.85g Cereal
Calories 192kcal 378kcal Cereal
Fructose 0.26g Cereal
Sugar 10.35g Tempeh
Fiber 1.4g Cereal
Calcium 111mg 10mg Tempeh
Iron 2.7mg 34.06mg Cereal
Magnesium 81mg 19mg Tempeh
Phosphorus 266mg 77mg Tempeh
Potassium 412mg 105mg Tempeh
Sodium 9mg 795mg Tempeh
Zinc 1.14mg 7.6mg Cereal
Copper 0.56mg 0.137mg Tempeh
Manganese 1.3mg 0.79mg Tempeh
Selenium 0µg 6.3µg Cereal
Vitamin A 0IU 2792IU Cereal
Vitamin A RAE 0µg 814µg Cereal
Vitamin E 0.08mg Cereal
Vitamin C 0mg 38.5mg Cereal
Vitamin B1 0.078mg 6.288mg Cereal
Vitamin B2 0.358mg 3.87mg Cereal
Vitamin B3 2.64mg 29.62mg Cereal
Vitamin B5 0.278mg 0.226mg Tempeh
Vitamin B6 0.215mg 5.986mg Cereal
Folate 24µg Tempeh
Vitamin B12 0.08µg Tempeh
Tryptophan 0.194mg 0.066mg Tempeh
Threonine 0.796mg 0.241mg Tempeh
Isoleucine 0.88mg 0.26mg Tempeh
Leucine 1.43mg 0.767mg Tempeh
Lysine 0.908mg 0.113mg Tempeh
Methionine 0.175mg 0.13mg Tempeh
Phenylalanine 0.893mg 0.365mg Tempeh
Valine 0.92mg 0.344mg Tempeh
Histidine 0.466mg 0.162mg Tempeh
Saturated Fat 2.539g 0.26g Cereal
Monounsaturated Fat 3.205g 0.204g Tempeh
Polyunsaturated fat 4.3g 0.354g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Cereal
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
20%
Tempeh
393%
Cereal
Minerals Daily Need Coverage Score
73%
Tempeh
183%
Cereal

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 786mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 54)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 2.279g)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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

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.