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  6. Tempeh vs. Porridge

Tempeh vs. Porridge — In-Depth Nutrition Comparison

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What are the differences between tempeh and porridge?

  • Tempeh is higher in copper, manganese, phosphorus, vitamin B2, magnesium, vitamin B6, vitamin B3, and potassium, yet porridge is higher in iron.
  • Tempeh's daily need coverage for copper is 58% more.
  • The amount of saturated fat in porridge is lower.
  • The glycemic index of tempeh is lower.

We used Tempeh and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this article.

Infographic

Tempeh vs Porridge 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
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +1520%
Contains more CalciumCalcium +27.6%
Contains more PotassiumPotassium +2475%
Contains more CopperCopper +1300%
Contains more ZincZinc +776.9%
Contains more PhosphorusPhosphorus +1673.3%
Contains more ManganeseManganese +∞%
Contains more IronIron +38.5%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +∞%

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
7
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%
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% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Contains more Vitamin B1Vitamin B1 +41.8%
Contains more Vitamin B2Vitamin B2 +1332%
Contains more Vitamin B3Vitamin B3 +407.7%
Contains more Vitamin B5Vitamin B5 +291.5%
Contains more Vitamin B6Vitamin B6 +1553.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Porridge DV% diff.
Copper 0.56mg 0.04mg 58%
Manganese 1.3mg 0mg 57%
Protein 20.29g 1.44g 38%
Phosphorus 266mg 15mg 36%
Polyunsaturated fat 4.3g 0.114g 28%
Vitamin B2 0.358mg 0.025mg 26%
Magnesium 81mg 5mg 18%
Fats 10.8g 0.21g 16%
Vitamin B6 0.215mg 0.013mg 16%
Iron 2.7mg 3.74mg 13%
Vitamin B3 2.64mg 0.52mg 13%
Potassium 412mg 16mg 12%
Saturated fat 2.539g 0.033g 11%
Zinc 1.14mg 0.13mg 9%
Monounsaturated fat 3.205g 0.028g 8%
Calories 192kcal 50kcal 7%
Selenium 0µg 2.8µg 5%
Vitamin B5 0.278mg 0.071mg 4%
Vitamin B12 0.08µg 0µg 3%
Folate 24µg 12µg 3%
Calcium 111mg 87mg 2%
Fiber 0.5g 2%
Vitamin B1 0.078mg 0.055mg 2%
Carbs 7.64g 10.52g 1%
Protein per 100 calories 11g 2.9g N/A
Calories per 10 g protein 95kcal 347kcal N/A
Weight per 100 calories 52g 200g N/A
Unsaturated / Saturated Fat ratio 3 4.3 N/A
Net carbs 7.64g 10.02g N/A
Sugar 0.03g N/A
Sodium 9mg 6mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.194mg 0.02mg 0%
Threonine 0.796mg 0.045mg 0%
Isoleucine 0.88mg 0.063mg 0%
Leucine 1.43mg 0.11mg 0%
Lysine 0.908mg 0.037mg 0%
Methionine 0.175mg 0.027mg 0%
Phenylalanine 0.893mg 0.078mg 0%
Valine 0.92mg 0.07mg 0%
Histidine 0.466mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1309%
Contains more FatsFats +5042.9%
Contains more OtherOther +636.4%
Contains more CarbsCarbs +37.7%
Contains more WaterWater +46.9%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +11346.4%
Contains more Poly. FatPolyunsaturated fat +3671.9%
Contains less Sat. FatSaturated fat -98.7%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.