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.
- Oat has a higher glycemic index than tempeh.
The food varieties used in the comparison are Tempeh and Oats.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +105.6% |
| Contains more MagnesiumMagnesium | +118.5% |
| Contains more IronIron | +74.8% |
| Contains more CopperCopper | +11.8% |
| Contains more ZincZinc | +248.2% |
| Contains more PhosphorusPhosphorus | +96.6% |
| Contains less SodiumSodium | -77.8% |
| Contains more ManganeseManganese | +278.2% |
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.
| Contains more Vitamin B2Vitamin B2 | +157.6% |
| Contains more Vitamin B3Vitamin B3 | +174.7% |
| Contains more Vitamin B6Vitamin B6 | +80.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +878.2% |
| Contains more Vitamin B5Vitamin B5 | +385.3% |
| Contains more FolateFolate | +133.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +20.1% |
| Contains more FatsFats | +56.5% |
| Contains more WaterWater | +625.7% |
| Contains more CarbsCarbs | +767.4% |
~equal in
Other
~1.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +47.2% |
| Contains more Poly. FatPolyunsaturated fat | +69.6% |
| Contains less Sat. FatSaturated Fat | -52.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 192kcal | 389kcal |
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| Protein | 20.29g | 16.89g |
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| Fats | 10.8g | 6.9g |
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| Net carbs | 7.64g | 55.67g |
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| Carbs | 7.64g | 66.27g |
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| Magnesium | 81mg | 177mg |
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| Calcium | 111mg | 54mg |
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| Potassium | 412mg | 429mg |
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| Iron | 2.7mg | 4.72mg |
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| Fiber | 10.6g |
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| Copper | 0.56mg | 0.626mg |
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| Zinc | 1.14mg | 3.97mg |
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| Phosphorus | 266mg | 523mg |
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| Sodium | 9mg | 2mg |
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| Manganese | 1.3mg | 4.916mg |
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| Vitamin B1 | 0.078mg | 0.763mg |
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| Vitamin B2 | 0.358mg | 0.139mg |
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| Vitamin B3 | 2.64mg | 0.961mg |
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| Vitamin B5 | 0.278mg | 1.349mg |
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| Vitamin B6 | 0.215mg | 0.119mg |
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| Vitamin B12 | 0.08µg | 0µg |
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| Folate | 24µg | 56µg |
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| Saturated Fat | 2.539g | 1.217g |
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| Monounsaturated Fat | 3.205g | 2.178g |
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| Polyunsaturated fat | 4.3g | 2.535g |
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| Tryptophan | 0.194mg | 0.234mg |
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| Threonine | 0.796mg | 0.575mg |
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| Isoleucine | 0.88mg | 0.694mg |
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| Leucine | 1.43mg | 1.284mg |
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| Lysine | 0.908mg | 0.701mg |
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| Methionine | 0.175mg | 0.312mg |
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| Phenylalanine | 0.893mg | 0.895mg |
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| Valine | 0.92mg | 0.937mg |
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| Histidine | 0.466mg | 0.405mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
30%
Minerals Daily Need Coverage Score
73%
154%
Comparison summary
Which food is lower in glycemic index?
Tempeh is lower in glycemic index (difference - 44)
Which food is cheaper?
Tempeh is cheaper (difference - $0.6)
Which food contains less Sodium?
Oat contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Oat is lower in Saturated Fat (difference - 1.322g)
Which food is richer in minerals?
Oat is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
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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.