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  6. Tempeh vs. Cornmeal

Tempeh vs. Cornmeal — In-Depth Nutrition Comparison

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What are the main differences between tempeh and cornmeal?

  • Tempeh is richer in copper, manganese, phosphorus, and magnesium, yet cornmeal is richer in folate, vitamin B1, iron, selenium, and vitamin B3.
  • Tempeh's daily need coverage for copper is 54% higher.
  • Tempeh has 12 times more saturated fat than cornmeal. Tempeh has 2.539g of saturated fat, while cornmeal has 0.22g.
  • Tempeh has a lower glycemic index than cornmeal.

We used Tempeh and Cornmeal, degermed, enriched, yellow types in this comparison.

Infographic

Tempeh vs Cornmeal 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more MagnesiumMagnesium +153.1%
Contains more CalciumCalcium +3600%
Contains more PotassiumPotassium +190.1%
Contains more CopperCopper +636.8%
Contains more ZincZinc +72.7%
Contains more PhosphorusPhosphorus +168.7%
Contains more ManganeseManganese +647.1%
Contains more IronIron +61.5%
Contains less SodiumSodium -22.2%
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%
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% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Contains more Vitamin B5Vitamin B5 +15.8%
Contains more Vitamin B6Vitamin B6 +18.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +606.4%
Contains more Vitamin B3Vitamin B3 +88.2%
Contains more FolateFolate +770.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.382mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Cornmeal DV% diff.
Copper 0.56mg 0.076mg 54%
Manganese 1.3mg 0.174mg 49%
Folate 24µg 209µg 46%
Vitamin B1 0.078mg 0.551mg 39%
Starch 73.3g 30%
Protein 20.29g 7.11g 26%
Carbs 7.64g 79.45g 24%
Phosphorus 266mg 99mg 24%
Polyunsaturated fat 4.3g 0.828g 23%
Iron 2.7mg 4.36mg 21%
Selenium 0µg 10.5µg 19%
Fiber 3.9g 16%
Vitamin B3 2.64mg 4.968mg 15%
Fats 10.8g 1.75g 14%
Magnesium 81mg 32mg 12%
Calcium 111mg 3mg 11%
Saturated fat 2.539g 0.22g 11%
Calories 192kcal 370kcal 9%
Potassium 412mg 142mg 8%
Monounsaturated fat 3.205g 0.39g 7%
Zinc 1.14mg 0.66mg 4%
Vitamin B6 0.215mg 0.182mg 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin B2 0.358mg 0.382mg 2%
Choline 8.6mg 2%
Vitamin A 0µg 11µg 1%
Vitamin E 0.12mg 1%
Vitamin B5 0.278mg 0.24mg 1%
Protein per 100 calories 11g 1.9g N/A
Calories per 10 g protein 95kcal 520kcal N/A
Weight per 100 calories 52g 27g N/A
Unsaturated / Saturated Fat ratio 3 5.5 N/A
Net carbs 7.64g 75.55g N/A
Sugar 1.61g N/A
Sodium 9mg 7mg 0%
Tryptophan 0.194mg 0.038mg 0%
Threonine 0.796mg 0.172mg 0%
Isoleucine 0.88mg 0.242mg 0%
Leucine 1.43mg 1.006mg 0%
Lysine 0.908mg 0.105mg 0%
Methionine 0.175mg 0.162mg 0%
Phenylalanine 0.893mg 0.366mg 0%
Valine 0.92mg 0.337mg 0%
Histidine 0.466mg 0.172mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
4
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more ProteinProtein +185.4%
Contains more FatsFats +517.1%
Contains more WaterWater +433.5%
Contains more OtherOther +217.6%
Contains more CarbsCarbs +939.9%

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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains more Mono. FatMonounsaturated fat +721.8%
Contains more Poly. FatPolyunsaturated fat +419.3%
Contains less Sat. FatSaturated fat -91.3%

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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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.