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Tempeh vs Semolina - In-Depth Nutrition Comparison

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Significant differences between Tempeh and Semolina

  • Tempeh has more Copper, Iron, Vitamin B2, Phosphorus, Magnesium, and Manganese, however Semolina is richer in Selenium, Vitamin B6, Vitamin B3, and Vitamin B1.
  • Semolina covers your daily Selenium needs 36% more than Tempeh.
  • Semolina has 7 times less Vitamin B2 than Tempeh. Tempeh has 0.358mg of Vitamin B2, while Semolina has 0.05mg.

Specific food types used in this comparison are Tempeh and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Tempeh vs Semolina 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 Iron +264.9%
Contains more Calcium +56.3%
Contains more Potassium +136.8%
Contains more Magnesium +200%
Contains more Copper +97.2%
Contains more Zinc +11.8%
Contains more Phosphorus +73.9%
Contains less Sodium -77.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +264.9%
Contains more Calcium +56.3%
Contains more Potassium +136.8%
Contains more Magnesium +200%
Contains more Copper +97.2%
Contains more Zinc +11.8%
Contains more Phosphorus +73.9%
Contains less Sodium -77.8%

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
3
:
Contains more Vitamin B2 +616%
Contains more Vitamin B12 +∞%
Contains more Folate +200%
Contains more Vitamin B1 +187.2%
Contains more Vitamin B3 +91.2%
Contains more Vitamin B5 +141.7%
Contains more Vitamin B6 +110.2%
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% 56% 12% 95% 41% 105% 0% 1% 6%
Contains more Vitamin B2 +616%
Contains more Vitamin B12 +∞%
Contains more Folate +200%
Contains more Vitamin B1 +187.2%
Contains more Vitamin B3 +91.2%
Contains more Vitamin B5 +141.7%
Contains more Vitamin B6 +110.2%

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

All nutrients comparison - raw data values

Nutrient Tempeh Semolina Opinion
Calories 192kcal 374kcal Semolina
Protein 20.29g 7.51g Tempeh
Fats 10.8g 1.03g Tempeh
Vitamin C 0mg 0mg
Net carbs 7.64g 79.09g Semolina
Carbs 7.64g 80.89g Semolina
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.7mg 0.74mg Tempeh
Calcium 111mg 71mg Tempeh
Potassium 412mg 174mg Tempeh
Magnesium 81mg 27mg Tempeh
Sugar g 0.33g Tempeh
Fiber g 1.8g Semolina
Copper 0.56mg 0.284mg Tempeh
Zinc 1.14mg 1.02mg Tempeh
Starch g 68.29g Semolina
Phosphorus 266mg 153mg Tempeh
Sodium 9mg 2mg Semolina
Vitamin A 0IU 0IU
Vitamin E mg 0.03mg Semolina
Vitamin D 0µg 0µg
Vitamin B1 0.078mg 0.224mg Semolina
Vitamin B2 0.358mg 0.05mg Tempeh
Vitamin B3 2.64mg 5.048mg Semolina
Vitamin B5 0.278mg 0.672mg Semolina
Vitamin B6 0.215mg 0.452mg Semolina
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K µg 0.1µg Semolina
Folate 24µg 8µg Tempeh
Trans Fat 0g g Semolina
Saturated Fat 2.539g 0.294g Semolina
Monounsaturated Fat 3.205g 0.258g Tempeh
Polyunsaturated fat 4.3g 0.322g Tempeh
Tryptophan 0.194mg 0.103mg Tempeh
Threonine 0.796mg 0.271mg Tempeh
Isoleucine 0.88mg 0.339mg Tempeh
Leucine 1.43mg 0.656mg Tempeh
Lysine 0.908mg 0.215mg Tempeh
Methionine 0.175mg 0.183mg Semolina
Phenylalanine 0.893mg 0.398mg Tempeh
Valine 0.92mg 0.47mg Tempeh
Histidine 0.466mg 0.185mg Tempeh
Fructose g 0.02g Semolina

Which food is preferable for your diet?

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

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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
26
Semolina
Mineral Summary Score
70
Tempeh
34
Semolina

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
45%
Semolina
Carbohydrates
8%
Tempeh
81%
Semolina
Fats
50%
Tempeh
5%
Semolina

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 39)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.4)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 2.245g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.