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  6. Tempeh vs. Semolina

Tempeh vs. Semolina — In-Depth Nutrition Comparison

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Significant differences between tempeh and semolina

  • Tempeh has more copper, protein, iron, vitamin B2, phosphorus, and fats; however, semolina is richer in selenium, carbs, vitamin B6, and vitamin B3.
  • Semolina covers your daily selenium needs 36% more than tempeh.
  • Semolina has 10 times less fats than tempeh. Tempeh has 10.8g of fats, while semolina has 1.03g.
  • Semolina has a higher glycemic index. The glycemic index of semolina is 54, while the glycemic index of tempeh is 15.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Tempeh
Tempeh
8
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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +56.3%
Contains more PotassiumPotassium +136.8%
Contains more IronIron +264.9%
Contains more CopperCopper +97.2%
Contains more ZincZinc +11.8%
Contains more PhosphorusPhosphorus +73.9%
Contains more ManganeseManganese +25.6%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Tempeh
Tempeh
3
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% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Contains more Vitamin B2Vitamin B2 +616%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +187.2%
Contains more Vitamin B3Vitamin B3 +91.2%
Contains more Vitamin B5Vitamin B5 +141.7%
Contains more Vitamin B6Vitamin B6 +110.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg

All nutrients comparison - raw data values

Nutrient Tempeh Semolina DV% diff.
Selenium 0µg 19.9µg 36%
Copper 0.56mg 0.284mg 31%
Starch 68.29g 28%
Polyunsaturated fat 4.3g 0.322g 27%
Protein 20.29g 7.51g 26%
Iron 2.7mg 0.74mg 25%
Carbs 7.64g 80.89g 24%
Vitamin B2 0.358mg 0.05mg 24%
Vitamin B6 0.215mg 0.452mg 18%
Phosphorus 266mg 153mg 16%
Fats 10.8g 1.03g 15%
Vitamin B3 2.64mg 5.048mg 15%
Magnesium 81mg 27mg 13%
Manganese 1.3mg 1.035mg 12%
Vitamin B1 0.078mg 0.224mg 12%
Saturated fat 2.539g 0.294g 10%
Calories 192kcal 374kcal 9%
Vitamin B5 0.278mg 0.672mg 8%
Potassium 412mg 174mg 7%
Fiber 1.8g 7%
Monounsaturated fat 3.205g 0.258g 7%
Calcium 111mg 71mg 4%
Folate 24µg 8µg 4%
Vitamin B12 0.08µg 0µg 3%
Zinc 1.14mg 1.02mg 1%
Protein per 100 calories 11g 2g N/A
Calories per 10 g protein 95kcal 498kcal N/A
Weight per 100 calories 52g 27g N/A
Unsaturated / Saturated Fat ratio 3 2 N/A
Net carbs 7.64g 79.09g N/A
Sugar 0.33g N/A
Sodium 9mg 2mg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.194mg 0.103mg 0%
Threonine 0.796mg 0.271mg 0%
Isoleucine 0.88mg 0.339mg 0%
Leucine 1.43mg 0.656mg 0%
Lysine 0.908mg 0.215mg 0%
Methionine 0.175mg 0.183mg 0%
Phenylalanine 0.893mg 0.398mg 0%
Valine 0.92mg 0.47mg 0%
Histidine 0.466mg 0.185mg 0%
Fructose 0.02g 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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +170.2%
Contains more FatsFats +948.5%
Contains more WaterWater +505%
Contains more CarbsCarbs +958.8%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +1142.2%
Contains more Poly. FatPolyunsaturated fat +1235.4%
Contains less Sat. FatSaturated fat -88.4%

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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. 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.