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Tempeh vs Oatmeal - In-Depth Nutrition Comparison

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What are the differences between Tempeh and Oatmeal?

  • Tempeh is higher in Copper, Manganese, Phosphorus, Magnesium, Vitamin B2, and Potassium, yet Oatmeal is higher in Iron, Vitamin B1, and Vitamin A.
  • Tempeh's daily need coverage for Copper is 55% more.
  • Tempeh has 11 times more Saturated Fat than Oatmeal. While Tempeh has 2.539g of Saturated Fat, Oatmeal has only 0.226g.

We used Tempeh and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this article.

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Tempeh vs Oatmeal 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
:
Contains more Calcium +38.8%
Contains more Potassium +575.4%
Contains more Magnesium +211.5%
Contains more Copper +748.5%
Contains more Zinc +83.9%
Contains more Phosphorus +245.5%
Contains less Sodium -81.6%
Contains more Iron +120.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Contains more Calcium +38.8%
Contains more Potassium +575.4%
Contains more Magnesium +211.5%
Contains more Copper +748.5%
Contains more Zinc +83.9%
Contains more Phosphorus +245.5%
Contains less Sodium -81.6%
Contains more Iron +120.7%

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
2
:
Contains more Vitamin B2 +66.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B3 +14.6%
Contains more Vitamin B5 +14%
Contains more Vitamin B6 +34.9%
Contains more Folate +83.3%
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% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Contains more Vitamin B2 +66.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B3 +14.6%
Contains more Vitamin B5 +14%
Contains more Vitamin B6 +34.9%
Contains more Folate +83.3%

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
27
Oatmeal
Mineral Summary Score
70
Tempeh
44
Oatmeal

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
14%
Oatmeal
Carbohydrates
8%
Tempeh
12%
Oatmeal
Fats
50%
Tempeh
6%
Oatmeal

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 Oatmeal
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Oatmeal
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 - 0.46g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 40mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 2.313g)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

Nutrient Tempeh Oatmeal Opinion
Calories 192 68 Tempeh
Protein 20.29 2.37 Tempeh
Fats 10.8 1.36 Tempeh
Vitamin C 0 0
Carbs 7.64 11.67 Oatmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 2.7 5.96 Oatmeal
Calcium 111 80 Tempeh
Potassium 412 61 Tempeh
Magnesium 81 26 Tempeh
Sugar 0.46 Tempeh
Fiber 1.7 Oatmeal
Copper 0.56 0.066 Tempeh
Zinc 1.14 0.62 Tempeh
Starch 10.37 Oatmeal
Phosphorus 266 77 Tempeh
Sodium 9 49 Tempeh
Vitamin A 0 433 Oatmeal
Vitamin E 0.07 Oatmeal
Vitamin D 0 0
Vitamin B1 0.078 0.26 Oatmeal
Vitamin B2 0.358 0.215 Tempeh
Vitamin B3 2.64 3.025 Oatmeal
Vitamin B5 0.278 0.317 Oatmeal
Vitamin B6 0.215 0.29 Oatmeal
Vitamin B12 0.08 0 Tempeh
Vitamin K 0.4 Oatmeal
Folate 24 44 Oatmeal
Trans Fat 0 0.003 Tempeh
Saturated Fat 2.539 0.226 Oatmeal
Monounsaturated Fat 3.205 0.391 Tempeh
Polyunsaturated fat 4.3 0.426 Tempeh
Tryptophan 0.194 0.04 Tempeh
Threonine 0.796 0.083 Tempeh
Isoleucine 0.88 0.105 Tempeh
Leucine 1.43 0.2 Tempeh
Lysine 0.908 0.135 Tempeh
Methionine 0.175 0.04 Tempeh
Phenylalanine 0.893 0.13 Tempeh
Valine 0.92 0.151 Tempeh
Histidine 0.466 0.057 Tempeh
Fructose 0 Oatmeal

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.