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Tempeh vs Porridge - In-Depth Nutrition Comparison

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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
6
:
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%
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, total +100%
Contains more Folic acid (B9) +∞%
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, total +100%
Contains more Folic acid (B9) +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Tempeh
3
Porridge
Mineral Summary Score
45
Tempeh
13
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 the food
Protein
122%
Tempeh
9%
Porridge
Carbohydrates
8%
Tempeh
11%
Porridge
Fats
50%
Tempeh
1%
Porridge

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tempeh Porridge
Lower in Sugars 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 in case of diets?

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 contains less Sugars?
Tempeh
Tempeh contains less Sugars (difference - 0.03g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 36)
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

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
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
Sugars 0.03 Porridge
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, total 24 12 Tempeh
Folic acid (B9) 0 8 Porridge
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 seperately if present) is the USDA's FoodCentral. The exact links of 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

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.