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  6. Tempeh vs. Groat

Tempeh vs. Groat — In-Depth Nutrition Comparison

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Important differences between tempeh and groat

  • Tempeh has more calcium and iron; however, groat has more copper, magnesium, vitamin B3, vitamin B5, selenium, phosphorus, and zinc.
  • Groat's daily need coverage for copper is 60% more.
  • Tempeh has 6 times more calcium than groat. Tempeh has 111mg of calcium, while groat has 18mg.
  • Groat is lower in saturated fat.
  • Groat has a higher glycemic index than tempeh.

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

Infographic

Tempeh vs Groat 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
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%
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%
Contains more CalciumCalcium +516.7%
Contains more IronIron +22.7%
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 +∞%
~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.
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%
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%
Contains more Vitamin B12Vitamin B12 +∞%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.21mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Tempeh Groat DV% diff.
Copper 0.56mg 1.1mg 60%
Fiber 10g 40%
Magnesium 81mg 231mg 36%
Vitamin B3 2.64mg 7.02mg 27%
Polyunsaturated fat 4.3g 1.039g 22%
Carbs 7.64g 71.5g 21%
Vitamin B5 0.278mg 1.233mg 19%
Selenium 0µg 8.3µg 15%
Protein 20.29g 13.25g 14%
Phosphorus 266mg 347mg 12%
Fats 10.8g 3.4g 11%
Zinc 1.14mg 2.4mg 11%
Calcium 111mg 18mg 9%
Calories 192kcal 343kcal 8%
Saturated fat 2.539g 0.741g 8%
Iron 2.7mg 2.2mg 6%
Vitamin B2 0.358mg 0.425mg 5%
Monounsaturated fat 3.205g 1.04g 5%
Vitamin B12 0.08µg 0µg 3%
Vitamin B1 0.078mg 0.101mg 2%
Folate 24µg 30µg 2%
Potassium 412mg 460mg 1%
Protein per 100 calories 11g 3.9g N/A
Calories per 10 g protein 95kcal 259kcal N/A
Weight per 100 calories 52g 29g N/A
Unsaturated / Saturated Fat ratio 3 2.8 N/A
Net carbs 7.64g 61.5g N/A
Sodium 9mg 1mg 0%
Manganese 1.3mg 1.3mg 0%
Vitamin B6 0.215mg 0.21mg 0%
Tryptophan 0.194mg 0.192mg 0%
Threonine 0.796mg 0.506mg 0%
Isoleucine 0.88mg 0.498mg 0%
Leucine 1.43mg 0.832mg 0%
Lysine 0.908mg 0.672mg 0%
Methionine 0.175mg 0.172mg 0%
Phenylalanine 0.893mg 0.52mg 0%
Valine 0.92mg 0.678mg 0%
Histidine 0.466mg 0.309mg 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
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
Contains more ProteinProtein +53.1%
Contains more FatsFats +217.6%
Contains more WaterWater +511.8%
Contains more CarbsCarbs +835.9%
Contains more OtherOther +29.6%

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
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
Contains more Mono. FatMonounsaturated fat +208.2%
Contains more Poly. FatPolyunsaturated fat +313.9%
Contains less Sat. FatSaturated fat -70.8%

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