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  6. Tempeh vs. Oats

Tempeh vs. Oats — In-Depth Nutrition Comparison

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Important differences between tempeh and oats

  • Tempeh has more vitamin B2 and vitamin B3; however, oats have more manganese, vitamin B1, phosphorus, zinc, iron, magnesium, vitamin B5, and folate.
  • Oats' daily need coverage for manganese is 157% more.
  • Tempeh has 3 times more vitamin B3 than oats. Tempeh has 2.64mg of vitamin B3, while oats have 0.961mg.
  • Oats have a higher glycemic index than tempeh.

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

Infographic

Tempeh vs Oats 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
1
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%
Oats
Oats
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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%
~equal in Potassium ~429mg
~equal in Selenium ~µg

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
4
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%
Oats
Oats
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% 191% 32% 18% 81% 27% 0% 0% 42%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Tempeh Oats DV% diff.
Manganese 1.3mg 4.916mg 157%
Vitamin B1 0.078mg 0.763mg 57%
Fiber 10.6g 42%
Phosphorus 266mg 523mg 37%
Zinc 1.14mg 3.97mg 26%
Iron 2.7mg 4.72mg 25%
Magnesium 81mg 177mg 23%
Vitamin B5 0.278mg 1.349mg 21%
Carbs 7.64g 66.27g 20%
Vitamin B2 0.358mg 0.139mg 17%
Polyunsaturated fat 4.3g 2.535g 12%
Calories 192kcal 389kcal 10%
Vitamin B3 2.64mg 0.961mg 10%
Folate 24µg 56µg 8%
Protein 20.29g 16.89g 7%
Copper 0.56mg 0.626mg 7%
Vitamin B6 0.215mg 0.119mg 7%
Fats 10.8g 6.9g 6%
Calcium 111mg 54mg 6%
Saturated fat 2.539g 1.217g 6%
Vitamin B12 0.08µg 0µg 3%
Monounsaturated fat 3.205g 2.178g 3%
Potassium 412mg 429mg 1%
Protein per 100 calories 11g 4.3g N/A
Calories per 10 g protein 95kcal 230kcal N/A
Weight per 100 calories 52g 26g N/A
Unsaturated / Saturated Fat ratio 3 3.9 N/A
Net carbs 7.64g 55.67g N/A
Sodium 9mg 2mg 0%
Tryptophan 0.194mg 0.234mg 0%
Threonine 0.796mg 0.575mg 0%
Isoleucine 0.88mg 0.694mg 0%
Leucine 1.43mg 1.284mg 0%
Lysine 0.908mg 0.701mg 0%
Methionine 0.175mg 0.312mg 0%
Phenylalanine 0.893mg 0.895mg 0%
Valine 0.92mg 0.937mg 0%
Histidine 0.466mg 0.405mg 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
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
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
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
Oats
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains more Mono. FatMonounsaturated fat +47.2%
Contains more Poly. FatPolyunsaturated fat +69.6%
Contains less Sat. FatSaturated fat -52.1%

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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. Oats - 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.