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  6. Buckwheat vs. Tempeh

Buckwheat vs. Tempeh — In-Depth Nutrition Comparison

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The main differences between buckwheat and tempeh

  • Buckwheat contains less copper, manganese, phosphorus, vitamin B2, iron, vitamin B3, vitamin B6, calcium, and potassium than tempeh.
  • Daily need coverage for copper for tempeh is 46% higher.
  • Buckwheat is lower in saturated fat.
  • Buckwheat has a higher glycemic index than tempeh.

Food types used in this article are Buckwheat groats, roasted, cooked and Tempeh.

Infographic

Buckwheat vs Tempeh 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +1485.7%
Contains more PotassiumPotassium +368.2%
Contains more IronIron +237.5%
Contains more CopperCopper +283.6%
Contains more ZincZinc +86.9%
Contains more PhosphorusPhosphorus +280%
Contains more ManganeseManganese +222.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
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% 1.8% 10% 9% 18% 22% 18% 0% 4.8% 11%
Tempeh
Tempeh
6
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +29.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B2Vitamin B2 +817.9%
Contains more Vitamin B3Vitamin B3 +180.9%
Contains more Vitamin B6Vitamin B6 +179.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +71.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Tempeh DV% diff.
Copper 0.146mg 0.56mg 46%
Manganese 0.403mg 1.3mg 39%
Protein 3.38g 20.29g 34%
Phosphorus 70mg 266mg 28%
Polyunsaturated fat 0.188g 4.3g 27%
Vitamin B2 0.039mg 0.358mg 25%
Iron 0.8mg 2.7mg 24%
Fats 0.62g 10.8g 16%
Fiber 2.7g 11%
Vitamin B3 0.94mg 2.64mg 11%
Vitamin B6 0.077mg 0.215mg 11%
Saturated fat 0.134g 2.539g 11%
Calcium 7mg 111mg 10%
Potassium 88mg 412mg 10%
Monounsaturated fat 0.188g 3.205g 8%
Magnesium 51mg 81mg 7%
Calories 92kcal 192kcal 5%
Zinc 0.61mg 1.14mg 5%
Carbs 19.94g 7.64g 4%
Selenium 2.2µg 0µg 4%
Choline 20.1mg 4%
Vitamin B1 0.04mg 0.078mg 3%
Vitamin B12 0µg 0.08µg 3%
Folate 14µg 24µg 3%
Vitamin B5 0.359mg 0.278mg 2%
Vitamin K 1.9µg 2%
Vitamin E 0.09mg 1%
Protein per 100 calories 3.7g 11g N/A
Calories per 10 g protein 272kcal 95kcal N/A
Weight per 100 calories 109g 52g N/A
Unsaturated / Saturated Fat ratio 2.8 3 N/A
Net carbs 17.24g 7.64g N/A
Sugar 0.9g N/A
Sodium 4mg 9mg 0%
Tryptophan 0.049mg 0.194mg 0%
Threonine 0.129mg 0.796mg 0%
Isoleucine 0.127mg 0.88mg 0%
Leucine 0.212mg 1.43mg 0%
Lysine 0.172mg 0.908mg 0%
Methionine 0.044mg 0.175mg 0%
Phenylalanine 0.133mg 0.893mg 0%
Valine 0.173mg 0.92mg 0%
Histidine 0.079mg 0.466mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
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
Contains more CarbsCarbs +161%
Contains more WaterWater +26.8%
Contains more ProteinProtein +500.3%
Contains more FatsFats +1641.9%
Contains more OtherOther +276.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
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
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +1604.8%
Contains more Poly. FatPolyunsaturated fat +2187.2%

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/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.