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  6. Tempeh vs. Corn

Tempeh vs. Corn — In-Depth Nutrition Comparison

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Important differences between tempeh and corn

  • Tempeh has more copper, manganese, iron, phosphorus, vitamin B2, magnesium, and calcium; however, corn has more vitamin B5 and vitamin C.
  • Tempeh's daily need coverage for copper is 57% more.
  • Tempeh has 37 times more calcium than corn. Tempeh has 111mg of calcium, while corn has 3mg.
  • Corn is lower in saturated fat.
  • Corn has a higher glycemic index than tempeh.

The food varieties used in the comparison are Tempeh and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Tempeh vs Corn 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%
Corn
Corn
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more MagnesiumMagnesium +211.5%
Contains more CalciumCalcium +3600%
Contains more PotassiumPotassium +89%
Contains more IronIron +500%
Contains more CopperCopper +1042.9%
Contains more ZincZinc +83.9%
Contains more PhosphorusPhosphorus +245.5%
Contains more ManganeseManganese +678.4%
Contains less SodiumSodium -88.9%
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
4
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%
Corn
Corn
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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Contains more Vitamin B2Vitamin B2 +528.1%
Contains more Vitamin B3Vitamin B3 +56.9%
Contains more Vitamin B6Vitamin B6 +54.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +19.2%
Contains more Vitamin B5Vitamin B5 +184.9%
~equal in Vitamin D ~0µg
~equal in Folate ~23µg

All nutrients comparison - raw data values

Nutrient Tempeh Corn DV% diff.
Copper 0.56mg 0.049mg 57%
Manganese 1.3mg 0.167mg 49%
Protein 20.29g 3.41g 34%
Iron 2.7mg 0.45mg 28%
Phosphorus 266mg 77mg 27%
Polyunsaturated fat 4.3g 0.603g 25%
Vitamin B2 0.358mg 0.057mg 23%
Fats 10.8g 1.5g 14%
Magnesium 81mg 26mg 13%
Calcium 111mg 3mg 11%
Saturated fat 2.539g 0.197g 11%
Fiber 2.4g 10%
Vitamin B5 0.278mg 0.792mg 10%
Monounsaturated fat 3.205g 0.374g 7%
Vitamin C 0mg 5.5mg 6%
Potassium 412mg 218mg 6%
Vitamin B3 2.64mg 1.683mg 6%
Vitamin B6 0.215mg 0.139mg 6%
Calories 192kcal 96kcal 5%
Zinc 1.14mg 0.62mg 5%
Choline 29.1mg 5%
Carbs 7.64g 20.98g 4%
Starch 7.17g 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin A 0µg 13µg 1%
Vitamin E 0.09mg 1%
Vitamin B1 0.078mg 0.093mg 1%
Fructose 0.79g 1%
Protein per 100 calories 11g 3.6g N/A
Calories per 10 g protein 95kcal 282kcal N/A
Weight per 100 calories 52g 104g N/A
Unsaturated / Saturated Fat ratio 3 5 N/A
Net carbs 7.64g 18.58g N/A
Sugar 4.54g N/A
Sodium 9mg 1mg 0%
Selenium 0µg 0.2µg 0%
Vitamin K 0.4µg 0%
Folate 24µg 23µg 0%
Tryptophan 0.194mg 0.023mg 0%
Threonine 0.796mg 0.133mg 0%
Isoleucine 0.88mg 0.133mg 0%
Leucine 1.43mg 0.358mg 0%
Lysine 0.908mg 0.141mg 0%
Methionine 0.175mg 0.069mg 0%
Phenylalanine 0.893mg 0.155mg 0%
Valine 0.92mg 0.191mg 0%
Histidine 0.466mg 0.091mg 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
Corn
Corn
2
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more ProteinProtein +495%
Contains more FatsFats +620%
Contains more OtherOther +131.4%
Contains more CarbsCarbs +174.6%
Contains more WaterWater +23.1%

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
Corn
Corn
1
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +757%
Contains more Poly. FatPolyunsaturated fat +613.1%
Contains less Sat. FatSaturated fat -92.2%

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.