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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.

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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
Tempeh
7
:
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%

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
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 the food
Protein
122%
Tempeh
45%
Semolina
Carbohydrates
8%
Tempeh
81%
Semolina
Fats
50%
Tempeh
5%
Semolina

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 Semolina
Lower in Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Tempeh
Tempeh contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

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

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. 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.