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  6. Tempeh vs. Buckwheat

Tempeh vs. Buckwheat — In-Depth Nutrition Comparison

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The main differences between tempeh and buckwheat

  • 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 has 19 times less saturated fat than tempeh. Tempeh has 2.539g of saturated fat, while buckwheat has 0.134g.
  • Buckwheat has a higher glycemic index than tempeh.

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

Infographic

Tempeh vs Buckwheat 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.
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%
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%
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%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +∞%

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.
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%
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%
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%
Contains more Vitamin B5Vitamin B5 +29.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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