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Tempeh vs Oat - In-Depth Nutrition Comparison

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Important differences between Tempeh and Oat

  • Tempeh has more Vitamin B2, and Vitamin B3, however Oat has more Manganese, Vitamin B1, Phosphorus, Zinc, Iron, Magnesium, Vitamin B5, and Folate.
  • Oat's daily need coverage for Manganese is 157% more.
  • Tempeh has 3 times more Vitamin B3 than Oat. Tempeh has 2.64mg of Vitamin B3, while Oat has 0.961mg.

The food varieties used in the comparison are Tempeh and Oats.

Infographic

Tempeh vs Oat 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
1
:
7
Oat
Contains more Calcium +105.6%
Contains more Iron +74.8%
Contains more Magnesium +118.5%
Contains more Phosphorus +96.6%
Contains less Sodium -77.8%
Contains more Zinc +248.2%
Contains more Copper +11.8%
Equal in Potassium - 429
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Contains more Calcium +105.6%
Contains more Iron +74.8%
Contains more Magnesium +118.5%
Contains more Phosphorus +96.6%
Contains less Sodium -77.8%
Contains more Zinc +248.2%
Contains more Copper +11.8%
Equal in Potassium - 429

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
:
3
Oat
Contains more Vitamin B2 +157.6%
Contains more Vitamin B3 +174.7%
Contains more Vitamin B6 +80.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +878.2%
Contains more Vitamin B5 +385.3%
Contains more Folate +133.3%
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 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin B2 +157.6%
Contains more Vitamin B3 +174.7%
Contains more Vitamin B6 +80.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +878.2%
Contains more Vitamin B5 +385.3%
Contains more Folate +133.3%

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

All nutrients comparison - raw data values

Nutrient Tempeh Oat Opinion
Net carbs 7.64g 55.67g Oat
Protein 20.29g 16.89g Tempeh
Fats 10.8g 6.9g Tempeh
Carbs 7.64g 66.27g Oat
Calories 192kcal 389kcal Oat
Starch g g
Fructose g g
Sugar g g
Fiber g 10.6g Oat
Calcium 111mg 54mg Tempeh
Iron 2.7mg 4.72mg Oat
Magnesium 81mg 177mg Oat
Phosphorus 266mg 523mg Oat
Potassium 412mg 429mg Oat
Sodium 9mg 2mg Oat
Zinc 1.14mg 3.97mg Oat
Copper 0.56mg 0.626mg Oat
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.078mg 0.763mg Oat
Vitamin B2 0.358mg 0.139mg Tempeh
Vitamin B3 2.64mg 0.961mg Tempeh
Vitamin B5 0.278mg 1.349mg Oat
Vitamin B6 0.215mg 0.119mg Tempeh
Folate 24µg 56µg Oat
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg µg
Tryptophan 0.194mg 0.234mg Oat
Threonine 0.796mg 0.575mg Tempeh
Isoleucine 0.88mg 0.694mg Tempeh
Leucine 1.43mg 1.284mg Tempeh
Lysine 0.908mg 0.701mg Tempeh
Methionine 0.175mg 0.312mg Oat
Phenylalanine 0.893mg 0.895mg Oat
Valine 0.92mg 0.937mg Oat
Histidine 0.466mg 0.405mg Tempeh
Cholesterol 0mg 0mg
Trans Fat 0g g Oat
Saturated Fat 2.539g 1.217g Oat
Monounsaturated Fat 3.205g 2.178g Tempeh
Polyunsaturated fat 4.3g 2.535g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Oat
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
33
Oat
Mineral Summary Score
70
Tempeh
112
Oat

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
101%
Oat
Carbohydrates
8%
Tempeh
66%
Oat
Fats
50%
Tempeh
32%
Oat

Comparison summary

Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 44)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $0.6)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 1.322g)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.