Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Tempeh vs Porridge - In-Depth Nutrition Comparison

Compare

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.

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" 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 Magnesium +1520%
Contains more Phosphorus +1673.3%
Contains more Potassium +2475%
Contains more Zinc +776.9%
Contains more Copper +1300%
Contains more Iron +38.5%
Contains less Sodium -33.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 102% 58% 114% 37% 2% 32% 187%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Calcium +27.6%
Contains more Magnesium +1520%
Contains more Phosphorus +1673.3%
Contains more Potassium +2475%
Contains more Zinc +776.9%
Contains more Copper +1300%
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 Folate +100%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
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 Folate +100%
Contains more Vitamin B12 +∞%

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

All nutrients comparison - raw data values

Nutrient Tempeh Porridge Opinion
Net carbs 7.64g 10.02g Porridge
Protein 20.29g 1.44g Tempeh
Fats 10.8g 0.21g Tempeh
Carbs 7.64g 10.52g Porridge
Calories 192kcal 50kcal Tempeh
Starch g g
Fructose g g
Sugar g 0.03g Tempeh
Fiber g 0.5g Porridge
Calcium 111mg 87mg Tempeh
Iron 2.7mg 3.74mg Porridge
Magnesium 81mg 5mg Tempeh
Phosphorus 266mg 15mg Tempeh
Potassium 412mg 16mg Tempeh
Sodium 9mg 6mg Porridge
Zinc 1.14mg 0.13mg Tempeh
Copper 0.56mg 0.04mg Tempeh
Vitamin A 0IU 0IU
Vitamin E mg 0.02mg Porridge
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.078mg 0.055mg Tempeh
Vitamin B2 0.358mg 0.025mg Tempeh
Vitamin B3 2.64mg 0.52mg Tempeh
Vitamin B5 0.278mg 0.071mg Tempeh
Vitamin B6 0.215mg 0.013mg Tempeh
Folate 24µg 12µg Tempeh
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg 0.1µg Porridge
Tryptophan 0.194mg 0.02mg Tempeh
Threonine 0.796mg 0.045mg Tempeh
Isoleucine 0.88mg 0.063mg Tempeh
Leucine 1.43mg 0.11mg Tempeh
Lysine 0.908mg 0.037mg Tempeh
Methionine 0.175mg 0.027mg Tempeh
Phenylalanine 0.893mg 0.078mg Tempeh
Valine 0.92mg 0.07mg Tempeh
Histidine 0.466mg 0.033mg Tempeh
Cholesterol 0mg 0mg
Trans Fat 0g g Porridge
Saturated Fat 2.539g 0.033g Porridge
Monounsaturated Fat 3.205g 0.028g Tempeh
Polyunsaturated fat 4.3g 0.114g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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

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 ($)

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.