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Tempeh vs Maize - In-Depth Nutrition Comparison

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Differences between Tempeh and Maize

  • Tempeh has more Copper, Manganese, Iron, Phosphorus, Vitamin B2, Calcium, Magnesium, and Vitamin B6, while Maize has more Vitamin B5.
  • Tempeh's daily need coverage for Copper is 56% higher.
  • Maize contains 56 times less Calcium than Tempeh. Tempeh contains 111mg of Calcium, while Maize contains 2mg.
  • The amount of Saturated Fat in Maize is lower.

The food types used in this comparison are Tempeh and Corn, sweet, yellow, raw.

Infographic

Tempeh vs Maize 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
8
:
0
Maize
Contains more Iron +419.2%
Contains more Calcium +5450%
Contains more Potassium +52.6%
Contains more Magnesium +118.9%
Contains more Copper +937%
Contains more Zinc +147.8%
Contains more Phosphorus +198.9%
Contains less Sodium -40%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Iron +419.2%
Contains more Calcium +5450%
Contains more Potassium +52.6%
Contains more Magnesium +118.9%
Contains more Copper +937%
Contains more Zinc +147.8%
Contains more Phosphorus +198.9%
Contains less Sodium -40%

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
4
:
7
Maize
Contains more Vitamin B2 +550.9%
Contains more Vitamin B3 +49.2%
Contains more Vitamin B6 +131.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +98.7%
Contains more Vitamin B5 +157.9%
Contains more Folate +75%
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 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Contains more Vitamin B2 +550.9%
Contains more Vitamin B3 +49.2%
Contains more Vitamin B6 +131.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +98.7%
Contains more Vitamin B5 +157.9%
Contains more Folate +75%

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
18
Maize
Mineral Summary Score
70
Tempeh
18
Maize

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%
Maize
Carbohydrates
8%
Tempeh
19%
Maize
Fats
50%
Tempeh
6%
Maize

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 Maize
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals 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 Maize
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 - 6.26g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 37)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.2)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 2.214g)
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 Maize Opinion
Calories 192 86 Tempeh
Protein 20.29 3.27 Tempeh
Fats 10.8 1.35 Tempeh
Vitamin C 0 6.8 Maize
Carbs 7.64 18.7 Maize
Cholesterol 0 0
Vitamin D 0 0
Iron 2.7 0.52 Tempeh
Calcium 111 2 Tempeh
Potassium 412 270 Tempeh
Magnesium 81 37 Tempeh
Sugar 6.26 Tempeh
Fiber 2 Maize
Copper 0.56 0.054 Tempeh
Zinc 1.14 0.46 Tempeh
Starch 5.7 Maize
Phosphorus 266 89 Tempeh
Sodium 9 15 Tempeh
Vitamin A 0 187 Maize
Vitamin E 0.07 Maize
Vitamin D 0 0
Vitamin B1 0.078 0.155 Maize
Vitamin B2 0.358 0.055 Tempeh
Vitamin B3 2.64 1.77 Tempeh
Vitamin B5 0.278 0.717 Maize
Vitamin B6 0.215 0.093 Tempeh
Vitamin B12 0.08 0 Tempeh
Vitamin K 0.3 Maize
Folate 24 42 Maize
Trans Fat 0 0
Saturated Fat 2.539 0.325 Maize
Monounsaturated Fat 3.205 0.432 Tempeh
Polyunsaturated fat 4.3 0.487 Tempeh
Tryptophan 0.194 0.023 Tempeh
Threonine 0.796 0.129 Tempeh
Isoleucine 0.88 0.129 Tempeh
Leucine 1.43 0.348 Tempeh
Lysine 0.908 0.137 Tempeh
Methionine 0.175 0.067 Tempeh
Phenylalanine 0.893 0.15 Tempeh
Valine 0.92 0.185 Tempeh
Histidine 0.466 0.089 Tempeh
Fructose 1.94 Maize

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. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.