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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.

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Tempeh vs Oat 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
1
:
7
Oat
Contains more Calcium +105.6%
Contains more Iron +74.8%
Contains more Magnesium +118.5%
Contains more Copper +11.8%
Contains more Zinc +248.2%
Contains more Phosphorus +96.6%
Contains less Sodium -77.8%
Equal in Potassium - 429
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Contains more Calcium +105.6%
Contains more Iron +74.8%
Contains more Magnesium +118.5%
Contains more Copper +11.8%
Contains more Zinc +248.2%
Contains more Phosphorus +96.6%
Contains less Sodium -77.8%
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 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% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
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 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 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 Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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.