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Tempeh vs Groat - In-Depth Nutrition Comparison

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The main differences between Tempeh and Groat

  • Groat contains less Copper, Manganese, Phosphorus, Vitamin B2, Iron, Vitamin B3, Vitamin B6, Calcium, and Potassium than Tempeh.
  • Daily need coverage for Copper from Tempeh is 46% higher.
  • Groat has 19 times less Saturated Fat than Tempeh. Tempeh has 2.539g of Saturated Fat, while Groat has 0.134g.

Food types used in this article are Tempeh and Buckwheat groats, roasted, cooked.

Infographic

Tempeh vs Groat infographic
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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
Tempeh
7
:
1
Groat
Contains more Calcium +1485.7%
Contains more Iron +237.5%
Contains more Magnesium +58.8%
Contains more Phosphorus +280%
Contains more Potassium +368.2%
Contains more Zinc +86.9%
Contains more Copper +283.6%
Contains less Sodium -55.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +1485.7%
Contains more Iron +237.5%
Contains more Magnesium +58.8%
Contains more Phosphorus +280%
Contains more Potassium +368.2%
Contains more Zinc +86.9%
Contains more Copper +283.6%
Contains less Sodium -55.6%

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
6
:
3
Groat
Contains more Vitamin B1 +95%
Contains more Vitamin B2 +817.9%
Contains more Vitamin B3 +180.9%
Contains more Vitamin B6 +179.2%
Contains more Folate +71.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +29.1%
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% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin B1 +95%
Contains more Vitamin B2 +817.9%
Contains more Vitamin B3 +180.9%
Contains more Vitamin B6 +179.2%
Contains more Folate +71.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +29.1%

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 Groat
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tempeh Groat Opinion
Net carbs 7.64g 17.24g Groat
Protein 20.29g 3.38g Tempeh
Fats 10.8g 0.62g Tempeh
Carbs 7.64g 19.94g Groat
Calories 192kcal 92kcal Tempeh
Starch g g
Fructose g 0.1g Groat
Sugar g 0.9g Tempeh
Fiber g 2.7g Groat
Calcium 111mg 7mg Tempeh
Iron 2.7mg 0.8mg Tempeh
Magnesium 81mg 51mg Tempeh
Phosphorus 266mg 70mg Tempeh
Potassium 412mg 88mg Tempeh
Sodium 9mg 4mg Groat
Zinc 1.14mg 0.61mg Tempeh
Copper 0.56mg 0.146mg Tempeh
Vitamin A 0IU 0IU
Vitamin E mg 0.09mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.078mg 0.04mg Tempeh
Vitamin B2 0.358mg 0.039mg Tempeh
Vitamin B3 2.64mg 0.94mg Tempeh
Vitamin B5 0.278mg 0.359mg Groat
Vitamin B6 0.215mg 0.077mg Tempeh
Folate 24µg 14µg Tempeh
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg 1.9µg Groat
Tryptophan 0.194mg 0.049mg Tempeh
Threonine 0.796mg 0.129mg Tempeh
Isoleucine 0.88mg 0.127mg Tempeh
Leucine 1.43mg 0.212mg Tempeh
Lysine 0.908mg 0.172mg Tempeh
Methionine 0.175mg 0.044mg Tempeh
Phenylalanine 0.893mg 0.133mg Tempeh
Valine 0.92mg 0.173mg Tempeh
Histidine 0.466mg 0.079mg Tempeh
Cholesterol 0mg 0mg
Trans Fat 0g g Groat
Saturated Fat 2.539g 0.134g Groat
Monounsaturated Fat 3.205g 0.188g Tempeh
Polyunsaturated fat 4.3g 0.188g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Groat
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
8
Groat
Mineral Summary Score
70
Tempeh
22
Groat

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
20%
Groat
Carbohydrates
8%
Tempeh
20%
Groat
Fats
50%
Tempeh
3%
Groat

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 30)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2.4)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 2.405g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.