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  6. Cereal vs. Tempeh

Cereal vs. Tempeh — In-Depth Nutrition Comparison

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Important differences between cereal and tempeh

  • Cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C; however, tempeh has more copper.
  • Cereal's daily need coverage for vitamin B1 is 518% more.
  • Tempeh is lower in sodium.
  • Cereal has a higher glycemic index than tempeh.

The food varieties used in the comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Tempeh.

Infographic

Cereal vs Tempeh 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cereal
Cereal
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Tempeh
Tempeh
7
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 more IronIron +1161.5%
Contains more ZincZinc +566.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +326.3%
Contains more CalciumCalcium +1010%
Contains more PotassiumPotassium +292.4%
Contains more CopperCopper +308.8%
Contains more PhosphorusPhosphorus +245.5%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +64.6%

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.
Cereal
Cereal
7
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 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +7961.5%
Contains more Vitamin B2Vitamin B2 +981%
Contains more Vitamin B3Vitamin B3 +1022%
Contains more Vitamin B6Vitamin B6 +2684.2%
Contains more Vitamin B5Vitamin B5 +23%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cereal Tempeh DV% diff.
Vitamin B1 6.288mg 0.078mg 518%
Vitamin B6 5.986mg 0.215mg 444%
Iron 34.06mg 2.7mg 392%
Vitamin B2 3.87mg 0.358mg 270%
Vitamin B3 29.62mg 2.64mg 169%
Vitamin A 814µg 0µg 90%
Zinc 7.6mg 1.14mg 59%
Copper 0.137mg 0.56mg 47%
Vitamin C 38.5mg 0mg 43%
Sodium 795mg 9mg 34%
Protein 6.06g 20.29g 28%
Phosphorus 77mg 266mg 27%
Carbs 86.85g 7.64g 26%
Polyunsaturated fat 0.354g 4.3g 26%
Manganese 0.79mg 1.3mg 22%
Fats 1.08g 10.8g 15%
Magnesium 19mg 81mg 15%
Selenium 6.3µg 0µg 11%
Calcium 10mg 111mg 10%
Saturated fat 0.26g 2.539g 10%
Calories 378kcal 192kcal 9%
Potassium 105mg 412mg 9%
Monounsaturated fat 0.204g 3.205g 8%
Fiber 1.4g 6%
Folate 24µg 6%
Vitamin B12 0.08µg 3%
Vitamin E 0.08mg 1%
Vitamin B5 0.226mg 0.278mg 1%
Protein per 100 calories 1.6g 11g N/A
Calories per 10 g protein 624kcal 95kcal N/A
Weight per 100 calories 26g 52g N/A
Unsaturated / Saturated Fat ratio 2.1 3 N/A
Net carbs 85.45g 7.64g N/A
Sugar 10.35g N/A
Tryptophan 0.066mg 0.194mg 0%
Threonine 0.241mg 0.796mg 0%
Isoleucine 0.26mg 0.88mg 0%
Leucine 0.767mg 1.43mg 0%
Lysine 0.113mg 0.908mg 0%
Methionine 0.13mg 0.175mg 0%
Phenylalanine 0.365mg 0.893mg 0%
Valine 0.344mg 0.92mg 0%
Histidine 0.162mg 0.466mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +1036.8%
Contains more OtherOther +37.7%
Contains more ProteinProtein +234.8%
Contains more FatsFats +900%
Contains more WaterWater +1478%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 -89.8%
Contains more Mono. FatMonounsaturated fat +1471.1%
Contains more Poly. FatPolyunsaturated fat +1114.7%

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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

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.