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Tempeh vs Porridge - In-Depth Nutrition Comparison

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What are the differences between Tempeh and Porridge?

  • Tempeh is higher in Copper, Phosphorus, Vitamin B2, Magnesium, Vitamin B6, Vitamin B3, and Potassium, yet Porridge is higher in Manganese, and Iron.
  • Tempeh's daily need coverage for Copper is 58% more.
  • Tempeh has 77 times more Saturated Fat than Porridge. While Tempeh has 2.539g of Saturated Fat, Porridge has only 0.033g.

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

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Tempeh vs Porridge 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
Contains more Calcium +27.6%
Contains more Potassium +2475%
Contains more Magnesium +1520%
Contains more Copper +1300%
Contains more Zinc +776.9%
Contains more Phosphorus +1673.3%
Contains more Iron +38.5%
Contains less Sodium -33.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Calcium +27.6%
Contains more Potassium +2475%
Contains more Magnesium +1520%
Contains more Copper +1300%
Contains more Zinc +776.9%
Contains more Phosphorus +1673.3%
Contains more Iron +38.5%
Contains less Sodium -33.3%

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
7
:
Contains more Vitamin B1 +41.8%
Contains more Vitamin B2 +1332%
Contains more Vitamin B3 +407.7%
Contains more Vitamin B5 +291.5%
Contains more Vitamin B6 +1553.8%
Contains more Vitamin B12 +∞%
Contains more Folate +100%
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% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Contains more Vitamin B1 +41.8%
Contains more Vitamin B2 +1332%
Contains more Vitamin B3 +407.7%
Contains more Vitamin B5 +291.5%
Contains more Vitamin B6 +1553.8%
Contains more Vitamin B12 +∞%
Contains more Folate +100%

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
4
Porridge
Mineral Summary Score
70
Tempeh
24
Porridge

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
9%
Porridge
Carbohydrates
8%
Tempeh
11%
Porridge
Fats
50%
Tempeh
1%
Porridge

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Porridge
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 Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is richer in vitamins?
Tempeh
Tempeh is relatively richer in vitamins
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 2.506g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

Nutrient Tempeh Porridge Opinion
Calories 192 50 Tempeh
Protein 20.29 1.44 Tempeh
Fats 10.8 0.21 Tempeh
Vitamin C 0 0
Carbs 7.64 10.52 Porridge
Cholesterol 0 0
Vitamin D 0 0
Iron 2.7 3.74 Porridge
Calcium 111 87 Tempeh
Potassium 412 16 Tempeh
Magnesium 81 5 Tempeh
Sugar 0.03 Tempeh
Fiber 0.5 Porridge
Copper 0.56 0.04 Tempeh
Zinc 1.14 0.13 Tempeh
Starch
Phosphorus 266 15 Tempeh
Sodium 9 6 Porridge
Vitamin A 0 0
Vitamin E 0.02 Porridge
Vitamin D 0 0
Vitamin B1 0.078 0.055 Tempeh
Vitamin B2 0.358 0.025 Tempeh
Vitamin B3 2.64 0.52 Tempeh
Vitamin B5 0.278 0.071 Tempeh
Vitamin B6 0.215 0.013 Tempeh
Vitamin B12 0.08 0 Tempeh
Vitamin K 0.1 Porridge
Folate 24 12 Tempeh
Trans Fat 0 Porridge
Saturated Fat 2.539 0.033 Porridge
Monounsaturated Fat 3.205 0.028 Tempeh
Polyunsaturated fat 4.3 0.114 Tempeh
Tryptophan 0.194 0.02 Tempeh
Threonine 0.796 0.045 Tempeh
Isoleucine 0.88 0.063 Tempeh
Leucine 1.43 0.11 Tempeh
Lysine 0.908 0.037 Tempeh
Methionine 0.175 0.027 Tempeh
Phenylalanine 0.893 0.078 Tempeh
Valine 0.92 0.07 Tempeh
Histidine 0.466 0.033 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. 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.