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  6. Porridge vs. Tempeh

Porridge vs. Tempeh — In-Depth Nutrition Comparison

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What are the differences between porridge and tempeh?

  • Porridge is higher in iron, yet tempeh is higher in copper, manganese, phosphorus, vitamin B2, magnesium, vitamin B6, vitamin B3, and potassium.
  • Tempeh's daily need coverage for copper is 58% more.
  • The amount of saturated fat in porridge is lower.
  • The glycemic index of tempeh is lower.

We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Tempeh types in this article.

Infographic

Porridge 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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 +38.5%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1520%
Contains more CalciumCalcium +27.6%
Contains more PotassiumPotassium +2475%
Contains more CopperCopper +1300%
Contains more ZincZinc +776.9%
Contains more PhosphorusPhosphorus +1673.3%
Contains more ManganeseManganese +∞%

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% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Tempeh
Tempeh
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 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +41.8%
Contains more Vitamin B2Vitamin B2 +1332%
Contains more Vitamin B3Vitamin B3 +407.7%
Contains more Vitamin B5Vitamin B5 +291.5%
Contains more Vitamin B6Vitamin B6 +1553.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Tempeh DV% diff.
Copper 0.04mg 0.56mg 58%
Manganese 0mg 1.3mg 57%
Protein 1.44g 20.29g 38%
Phosphorus 15mg 266mg 36%
Polyunsaturated fat 0.114g 4.3g 28%
Vitamin B2 0.025mg 0.358mg 26%
Magnesium 5mg 81mg 18%
Fats 0.21g 10.8g 16%
Vitamin B6 0.013mg 0.215mg 16%
Iron 3.74mg 2.7mg 13%
Vitamin B3 0.52mg 2.64mg 13%
Potassium 16mg 412mg 12%
Saturated fat 0.033g 2.539g 11%
Zinc 0.13mg 1.14mg 9%
Monounsaturated fat 0.028g 3.205g 8%
Calories 50kcal 192kcal 7%
Selenium 2.8µg 0µg 5%
Vitamin B5 0.071mg 0.278mg 4%
Vitamin B12 0µg 0.08µg 3%
Folate 12µg 24µg 3%
Calcium 87mg 111mg 2%
Fiber 0.5g 2%
Vitamin B1 0.055mg 0.078mg 2%
Carbs 10.52g 7.64g 1%
Protein per 100 calories 2.9g 11g N/A
Calories per 10 g protein 347kcal 95kcal N/A
Weight per 100 calories 200g 52g N/A
Unsaturated / Saturated Fat ratio 4.3 3 N/A
Net carbs 10.02g 7.64g N/A
Sugar 0.03g N/A
Sodium 6mg 9mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.02mg 0.194mg 0%
Threonine 0.045mg 0.796mg 0%
Isoleucine 0.063mg 0.88mg 0%
Leucine 0.11mg 1.43mg 0%
Lysine 0.037mg 0.908mg 0%
Methionine 0.027mg 0.175mg 0%
Phenylalanine 0.078mg 0.893mg 0%
Valine 0.07mg 0.92mg 0%
Histidine 0.033mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 +37.7%
Contains more WaterWater +46.9%
Contains more ProteinProtein +1309%
Contains more FatsFats +5042.9%
Contains more OtherOther +636.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 -98.7%
Contains more Mono. FatMonounsaturated fat +11346.4%
Contains more Poly. FatPolyunsaturated fat +3671.9%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.