Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tempeh vs. Cereal — In-Depth Nutrition Comparison

Compare

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, 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.
  • Cereal has a higher glycemic index than tempeh.

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
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%
Cereal
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +326.3%
Contains more CalciumCalcium +1010%
Contains more PotassiumPotassium +292.4%
Contains more CopperCopper +308.8%
Contains more PhosphorusPhosphorus +245.5%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +64.6%
Contains more IronIron +1161.5%
Contains more ZincZinc +566.7%
Contains more SeleniumSelenium +∞%

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
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Cereal
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin B5Vitamin B5 +23%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +7961.5%
Contains more Vitamin B2Vitamin B2 +981%
Contains more Vitamin B3Vitamin B3 +1022%
Contains more Vitamin B6Vitamin B6 +2684.2%
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Cereal
2
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 ProteinProtein +234.8%
Contains more FatsFats +900%
Contains more WaterWater +1478%
Contains more CarbsCarbs +1036.8%
Contains more OtherOther +37.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains more Mono. FatMonounsaturated fat +1471.1%
Contains more Poly. FatPolyunsaturated fat +1114.7%
Contains less Sat. FatSaturated 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 DV% diff.
Vitamin B1 0.078mg 6.288mg 518%
Vitamin B6 0.215mg 5.986mg 444%
Iron 2.7mg 34.06mg 392%
Vitamin B2 0.358mg 3.87mg 270%
Vitamin B3 2.64mg 29.62mg 169%
Vitamin A 0µg 814µg 90%
Zinc 1.14mg 7.6mg 59%
Copper 0.56mg 0.137mg 47%
Vitamin C 0mg 38.5mg 43%
Sodium 9mg 795mg 34%
Protein 20.29g 6.06g 28%
Phosphorus 266mg 77mg 27%
Polyunsaturated fat 4.3g 0.354g 26%
Carbs 7.64g 86.85g 26%
Manganese 1.3mg 0.79mg 22%
Fats 10.8g 1.08g 15%
Magnesium 81mg 19mg 15%
Selenium 0µg 6.3µg 11%
Saturated fat 2.539g 0.26g 10%
Calcium 111mg 10mg 10%
Calories 192kcal 378kcal 9%
Potassium 412mg 105mg 9%
Monounsaturated fat 3.205g 0.204g 8%
Fiber 1.4g 6%
Folate 24µg 6%
Vitamin B12 0.08µg 3%
Vitamin E 0.08mg 1%
Vitamin B5 0.278mg 0.226mg 1%
Net carbs 7.64g 85.45g N/A
Sugar 10.35g N/A
Tryptophan 0.194mg 0.066mg 0%
Threonine 0.796mg 0.241mg 0%
Isoleucine 0.88mg 0.26mg 0%
Leucine 1.43mg 0.767mg 0%
Lysine 0.908mg 0.113mg 0%
Methionine 0.175mg 0.13mg 0%
Phenylalanine 0.893mg 0.365mg 0%
Valine 0.92mg 0.344mg 0%
Histidine 0.466mg 0.162mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
19%
Tempeh
371%
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

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

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.