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Tempeh vs Cornmeal - In-Depth Nutrition Comparison

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What are the main differences between Tempeh and Cornmeal?

  • Tempeh is richer in Copper, Manganese, Phosphorus, and Magnesium, yet Cornmeal is richer in Folate, Vitamin B1, Iron, Selenium, and Vitamin B3.
  • Tempeh's daily need coverage for Copper is 54% higher.
  • Tempeh has 12 times more Saturated Fat than Cornmeal. Tempeh has 2.539g of Saturated Fat, while Cornmeal has 0.22g.

We used Tempeh and Cornmeal, degermed, enriched, yellow types in this comparison.

Infographic

Tempeh vs Cornmeal 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 +3600%
Contains more Magnesium +153.1%
Contains more Phosphorus +168.7%
Contains more Potassium +190.1%
Contains more Zinc +72.7%
Contains more Copper +636.8%
Contains more Iron +61.5%
Contains less Sodium -22.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Contains more Calcium +3600%
Contains more Magnesium +153.1%
Contains more Phosphorus +168.7%
Contains more Potassium +190.1%
Contains more Zinc +72.7%
Contains more Copper +636.8%
Contains more Iron +61.5%
Contains less Sodium -22.2%

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
3
:
Contains more Vitamin B5 +15.8%
Contains more Vitamin B6 +18.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +606.4%
Contains more Vitamin B3 +88.2%
Contains more Folate +770.8%
Equal in Vitamin B2 - 0.382
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 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin B5 +15.8%
Contains more Vitamin B6 +18.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +606.4%
Contains more Vitamin B3 +88.2%
Contains more Folate +770.8%
Equal in Vitamin B2 - 0.382

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 Cornmeal
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tempeh Cornmeal Opinion
Net carbs 7.64g 75.55g Cornmeal
Protein 20.29g 7.11g Tempeh
Fats 10.8g 1.75g Tempeh
Carbs 7.64g 79.45g Cornmeal
Calories 192kcal 370kcal Cornmeal
Starch g 73.3g Cornmeal
Fructose g 0.17g Cornmeal
Sugar g 1.61g Tempeh
Fiber g 3.9g Cornmeal
Calcium 111mg 3mg Tempeh
Iron 2.7mg 4.36mg Cornmeal
Magnesium 81mg 32mg Tempeh
Phosphorus 266mg 99mg Tempeh
Potassium 412mg 142mg Tempeh
Sodium 9mg 7mg Cornmeal
Zinc 1.14mg 0.66mg Tempeh
Copper 0.56mg 0.076mg Tempeh
Vitamin A 0IU 214IU Cornmeal
Vitamin E mg 0.12mg Cornmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.078mg 0.551mg Cornmeal
Vitamin B2 0.358mg 0.382mg Cornmeal
Vitamin B3 2.64mg 4.968mg Cornmeal
Vitamin B5 0.278mg 0.24mg Tempeh
Vitamin B6 0.215mg 0.182mg Tempeh
Folate 24µg 209µg Cornmeal
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg 0µg Cornmeal
Tryptophan 0.194mg 0.038mg Tempeh
Threonine 0.796mg 0.172mg Tempeh
Isoleucine 0.88mg 0.242mg Tempeh
Leucine 1.43mg 1.006mg Tempeh
Lysine 0.908mg 0.105mg Tempeh
Methionine 0.175mg 0.162mg Tempeh
Phenylalanine 0.893mg 0.366mg Tempeh
Valine 0.92mg 0.337mg Tempeh
Histidine 0.466mg 0.172mg Tempeh
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.539g 0.22g Cornmeal
Monounsaturated Fat 3.205g 0.39g Tempeh
Polyunsaturated fat 4.3g 0.828g Tempeh

Which food is preferable for your diet?

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

People also compare

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
46
Cornmeal
Mineral Summary Score
70
Tempeh
36
Cornmeal

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
43%
Cornmeal
Carbohydrates
8%
Tempeh
79%
Cornmeal
Fats
50%
Tempeh
8%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 1.61g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 53)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.4)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 2.319g)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.