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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" charts 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 Manganese +647.1%
Contains more Iron +61.5%
Contains less Sodium -22.2%
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 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
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 Manganese +647.1%
Contains more Iron +61.5%
Contains less Sodium -22.2%
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
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +185.4%
Contains more Fats +517.1%
Contains more Water +433.5%
Contains more Other +217.6%
Contains more Carbs +939.9%
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Protein +185.4%
Contains more Fats +517.1%
Contains more Water +433.5%
Contains more Other +217.6%
Contains more Carbs +939.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +721.8%
Contains more Polyunsaturated fat +419.3%
Contains less Saturated Fat -91.3%
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains more Monounsaturated Fat +721.8%
Contains more Polyunsaturated fat +419.3%
Contains less Saturated Fat -91.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g Tempeh
Fiber 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
Manganese 1.3mg 0.174mg Tempeh
Selenium 0µg 10.5µg Cornmeal
Vitamin A 0IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 0.12mg Cornmeal
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
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
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

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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
46%
Cornmeal
Minerals Daily Need Coverage Score
73%
Tempeh
37%
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

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
  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.