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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.

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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 Iron +237.5%
Contains more Calcium +1485.7%
Contains more Potassium +368.2%
Contains more Magnesium +58.8%
Contains more Copper +283.6%
Contains more Zinc +86.9%
Contains more Phosphorus +280%
Contains less Sodium -55.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Contains more Iron +237.5%
Contains more Calcium +1485.7%
Contains more Potassium +368.2%
Contains more Magnesium +58.8%
Contains more Copper +283.6%
Contains more Zinc +86.9%
Contains more Phosphorus +280%
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 Vitamin B12 +∞%
Contains more Folate +71.4%
Contains more Vitamin B5 +29.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
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 Vitamin B12 +∞%
Contains more Folate +71.4%
Contains more Vitamin B5 +29.1%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.