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  6. Tempeh vs. Cereal

Tempeh vs. Cereal — In-Depth Nutrition Comparison

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Important differences between tempeh and cereal

  • Tempeh has more copper; however, cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C.
  • Cereal's daily need coverage for vitamin B1 is 518% more.
  • Tempeh has 4 times more copper than cereal. Tempeh has 0.56mg of copper, while cereal has 0.137mg.
  • Tempeh is lower in sodium.
  • Cereal has a higher glycemic index than tempeh.

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

Infographic

Tempeh vs Cereal 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
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%
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%
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%
Contains more IronIron +1161.5%
Contains more ZincZinc +566.7%
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
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%
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%
Contains more Vitamin B5Vitamin B5 +23%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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%
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Cereal DV% diff.
Vitamin B1 0.078mg 6.288mg 518%
Vitamin B6 0.215mg 5.986mg 444%
Iron 2.7mg 34.06mg 392%
Vitamin B2 0.358mg 3.87mg 270%
Vitamin B3 2.64mg 29.62mg 169%
Vitamin A 0µg 814µg 90%
Zinc 1.14mg 7.6mg 59%
Copper 0.56mg 0.137mg 47%
Vitamin C 0mg 38.5mg 43%
Sodium 9mg 795mg 34%
Protein 20.29g 6.06g 28%
Phosphorus 266mg 77mg 27%
Carbs 7.64g 86.85g 26%
Polyunsaturated fat 4.3g 0.354g 26%
Manganese 1.3mg 0.79mg 22%
Fats 10.8g 1.08g 15%
Magnesium 81mg 19mg 15%
Selenium 0µg 6.3µg 11%
Calcium 111mg 10mg 10%
Saturated fat 2.539g 0.26g 10%
Calories 192kcal 378kcal 9%
Potassium 412mg 105mg 9%
Monounsaturated fat 3.205g 0.204g 8%
Fiber 1.4g 6%
Folate 24µg 6%
Vitamin B12 0.08µg 3%
Vitamin E 0.08mg 1%
Vitamin B5 0.278mg 0.226mg 1%
Protein per 100 calories 11g 1.6g N/A
Calories per 10 g protein 95kcal 624kcal N/A
Weight per 100 calories 52g 26g N/A
Unsaturated / Saturated Fat ratio 3 2.1 N/A
Net carbs 7.64g 85.45g N/A
Sugar 10.35g N/A
Tryptophan 0.194mg 0.066mg 0%
Threonine 0.796mg 0.241mg 0%
Isoleucine 0.88mg 0.26mg 0%
Leucine 1.43mg 0.767mg 0%
Lysine 0.908mg 0.113mg 0%
Methionine 0.175mg 0.13mg 0%
Phenylalanine 0.893mg 0.365mg 0%
Valine 0.92mg 0.344mg 0%
Histidine 0.466mg 0.162mg 0%
Fructose 0.26g 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
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
Contains more ProteinProtein +234.8%
Contains more FatsFats +900%
Contains more WaterWater +1478%
Contains more CarbsCarbs +1036.8%
Contains more OtherOther +37.7%

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
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
Contains more Mono. FatMonounsaturated fat +1471.1%
Contains more Poly. FatPolyunsaturated fat +1114.7%
Contains less Sat. FatSaturated fat -89.8%

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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.