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  6. Tempeh vs. Millet

Tempeh vs. Millet — In-Depth Nutrition Comparison

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What are the main differences between tempeh and millet?

  • Millet has less manganese, copper, iron, phosphorus, vitamin B2, calcium, potassium, magnesium, and vitamin B6 than tempeh.
  • Tempeh's daily need coverage for manganese is 45% higher.
  • Tempeh has 37 times more calcium than millet. Tempeh has 111mg of calcium, while millet has 3mg.
  • Millet contains less saturated fat.
  • Tempeh has a lower glycemic index than millet.

We used Tempeh and Millet, cooked types in this comparison.

Infographic

Tempeh vs Millet 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.
Tempeh
Tempeh
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Millet
Millet
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Contains more MagnesiumMagnesium +84.1%
Contains more CalciumCalcium +3600%
Contains more PotassiumPotassium +564.5%
Contains more IronIron +328.6%
Contains more CopperCopper +247.8%
Contains more ZincZinc +25.3%
Contains more PhosphorusPhosphorus +166%
Contains more ManganeseManganese +377.9%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +∞%

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
Tempeh
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Millet
Millet
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.4% 27% 19% 25% 10% 25% 0% 0.75% 14%
Contains more Vitamin B2Vitamin B2 +336.6%
Contains more Vitamin B3Vitamin B3 +98.5%
Contains more Vitamin B5Vitamin B5 +62.6%
Contains more Vitamin B6Vitamin B6 +99.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +26.3%
Contains more Vitamin B1Vitamin B1 +35.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Millet DV% diff.
Manganese 1.3mg 0.272mg 45%
Copper 0.56mg 0.161mg 44%
Protein 20.29g 3.51g 34%
Iron 2.7mg 0.63mg 26%
Polyunsaturated fat 4.3g 0.508g 25%
Phosphorus 266mg 100mg 24%
Vitamin B2 0.358mg 0.082mg 21%
Fats 10.8g 1g 15%
Calcium 111mg 3mg 11%
Saturated fat 2.539g 0.172g 11%
Potassium 412mg 62mg 10%
Magnesium 81mg 44mg 9%
Vitamin B3 2.64mg 1.33mg 8%
Vitamin B6 0.215mg 0.108mg 8%
Monounsaturated fat 3.205g 0.184g 8%
Carbs 7.64g 23.67g 5%
Fiber 1.3g 5%
Calories 192kcal 119kcal 4%
Vitamin B12 0.08µg 0µg 3%
Zinc 1.14mg 0.91mg 2%
Selenium 0µg 0.9µg 2%
Vitamin B1 0.078mg 0.106mg 2%
Vitamin B5 0.278mg 0.171mg 2%
Choline 11.2mg 2%
Folate 24µg 19µg 1%
Protein per 100 calories 11g 2.9g N/A
Calories per 10 g protein 95kcal 339kcal N/A
Weight per 100 calories 52g 84g N/A
Unsaturated / Saturated Fat ratio 3 4 N/A
Net carbs 7.64g 22.37g N/A
Sugar 0.13g N/A
Sodium 9mg 2mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.194mg 0.038mg 0%
Threonine 0.796mg 0.113mg 0%
Isoleucine 0.88mg 0.148mg 0%
Leucine 1.43mg 0.446mg 0%
Lysine 0.908mg 0.067mg 0%
Methionine 0.175mg 0.07mg 0%
Phenylalanine 0.893mg 0.185mg 0%
Valine 0.92mg 0.184mg 0%
Histidine 0.466mg 0.075mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
3
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Millet
Millet
2
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more ProteinProtein +478.1%
Contains more FatsFats +980%
Contains more OtherOther +295.1%
Contains more CarbsCarbs +209.8%
Contains more WaterWater +19.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
2
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
Millet
Millet
1
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +1641.8%
Contains more Poly. FatPolyunsaturated fat +746.5%
Contains less Sat. FatSaturated fat -93.2%

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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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.