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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
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
Tempeh
8
:
0
Maize
Contains more Calcium +5450%
Contains more Iron +419.2%
Contains more Magnesium +118.9%
Contains more Phosphorus +198.9%
Contains more Potassium +52.6%
Contains less Sodium -40%
Contains more Zinc +147.8%
Contains more Copper +937%
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% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +5450%
Contains more Iron +419.2%
Contains more Magnesium +118.9%
Contains more Phosphorus +198.9%
Contains more Potassium +52.6%
Contains less Sodium -40%
Contains more Zinc +147.8%
Contains more Copper +937%

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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +98.7%
Contains more Vitamin B5 +157.9%
Contains more Folate +75%
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 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +98.7%
Contains more Vitamin B5 +157.9%
Contains more Folate +75%

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

All nutrients comparison - raw data values

Nutrient Tempeh Maize Opinion
Net carbs 7.64g 16.7g Maize
Protein 20.29g 3.27g Tempeh
Fats 10.8g 1.35g Tempeh
Carbs 7.64g 18.7g Maize
Calories 192kcal 86kcal Tempeh
Starch g 5.7g Maize
Fructose g 1.94g Maize
Sugar g 6.26g Tempeh
Fiber g 2g Maize
Calcium 111mg 2mg Tempeh
Iron 2.7mg 0.52mg Tempeh
Magnesium 81mg 37mg Tempeh
Phosphorus 266mg 89mg Tempeh
Potassium 412mg 270mg Tempeh
Sodium 9mg 15mg Tempeh
Zinc 1.14mg 0.46mg Tempeh
Copper 0.56mg 0.054mg Tempeh
Vitamin A 0IU 187IU Maize
Vitamin E mg 0.07mg Maize
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.8mg Maize
Vitamin B1 0.078mg 0.155mg Maize
Vitamin B2 0.358mg 0.055mg Tempeh
Vitamin B3 2.64mg 1.77mg Tempeh
Vitamin B5 0.278mg 0.717mg Maize
Vitamin B6 0.215mg 0.093mg Tempeh
Folate 24µg 42µg Maize
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg 0.3µg Maize
Tryptophan 0.194mg 0.023mg Tempeh
Threonine 0.796mg 0.129mg Tempeh
Isoleucine 0.88mg 0.129mg Tempeh
Leucine 1.43mg 0.348mg Tempeh
Lysine 0.908mg 0.137mg Tempeh
Methionine 0.175mg 0.067mg Tempeh
Phenylalanine 0.893mg 0.15mg Tempeh
Valine 0.92mg 0.185mg Tempeh
Histidine 0.466mg 0.089mg Tempeh
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.539g 0.325g Maize
Monounsaturated Fat 3.205g 0.432g Tempeh
Polyunsaturated fat 4.3g 0.487g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Maize
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
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

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.

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.