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  6. Groat vs. Tempeh

Groat vs. Tempeh — In-Depth Nutrition Comparison

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Important differences between groat and tempeh

  • Groat has more copper, magnesium, vitamin B3, vitamin B5, selenium, phosphorus, and zinc; however, tempeh has more calcium and iron.
  • Groat's daily need coverage for copper is 60% more.
  • Groat is lower in saturated fat.
  • Groat has a higher glycemic index than tempeh.

The food varieties used in the comparison are Buckwheat and Tempeh.

Infographic

Groat 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.
Groat
Groat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Tempeh
Tempeh
2
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 MagnesiumMagnesium +185.2%
Contains more PotassiumPotassium +11.7%
Contains more CopperCopper +96.4%
Contains more ZincZinc +110.5%
Contains more PhosphorusPhosphorus +30.5%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +516.7%
Contains more IronIron +22.7%
~equal in Manganese ~1.3mg

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.
Groat
Groat
5
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% 25% 98% 132% 74% 48% 0% 0% 23%
Tempeh
Tempeh
1
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 B1Vitamin B1 +29.5%
Contains more Vitamin B2Vitamin B2 +18.7%
Contains more Vitamin B3Vitamin B3 +165.9%
Contains more Vitamin B5Vitamin B5 +343.5%
Contains more FolateFolate +25%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.215mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Groat Tempeh DV% diff.
Copper 1.1mg 0.56mg 60%
Fiber 10g 40%
Magnesium 231mg 81mg 36%
Vitamin B3 7.02mg 2.64mg 27%
Polyunsaturated fat 1.039g 4.3g 22%
Carbs 71.5g 7.64g 21%
Vitamin B5 1.233mg 0.278mg 19%
Selenium 8.3µg 0µg 15%
Protein 13.25g 20.29g 14%
Phosphorus 347mg 266mg 12%
Fats 3.4g 10.8g 11%
Zinc 2.4mg 1.14mg 11%
Calcium 18mg 111mg 9%
Calories 343kcal 192kcal 8%
Saturated fat 0.741g 2.539g 8%
Iron 2.2mg 2.7mg 6%
Vitamin B2 0.425mg 0.358mg 5%
Monounsaturated fat 1.04g 3.205g 5%
Vitamin B12 0µg 0.08µg 3%
Vitamin B1 0.101mg 0.078mg 2%
Folate 30µg 24µg 2%
Potassium 460mg 412mg 1%
Protein per 100 calories 3.9g 11g N/A
Calories per 10 g protein 259kcal 95kcal N/A
Weight per 100 calories 29g 52g N/A
Unsaturated / Saturated Fat ratio 2.8 3 N/A
Net carbs 61.5g 7.64g N/A
Sodium 1mg 9mg 0%
Manganese 1.3mg 1.3mg 0%
Vitamin B6 0.21mg 0.215mg 0%
Tryptophan 0.192mg 0.194mg 0%
Threonine 0.506mg 0.796mg 0%
Isoleucine 0.498mg 0.88mg 0%
Leucine 0.832mg 1.43mg 0%
Lysine 0.672mg 0.908mg 0%
Methionine 0.172mg 0.175mg 0%
Phenylalanine 0.52mg 0.893mg 0%
Valine 0.678mg 0.92mg 0%
Histidine 0.309mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 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 +835.9%
Contains more OtherOther +29.6%
Contains more ProteinProtein +53.1%
Contains more FatsFats +217.6%
Contains more WaterWater +511.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 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 -70.8%
Contains more Mono. FatMonounsaturated fat +208.2%
Contains more Poly. FatPolyunsaturated fat +313.9%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.