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  6. Tempeh vs. Oatmeal

Tempeh vs. Oatmeal — In-Depth Nutrition Comparison

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What are the differences between tempeh and oatmeal?

  • Tempeh is higher in copper, manganese, phosphorus, magnesium, vitamin B2, and potassium, yet oatmeal is higher in iron, vitamin B1, and selenium.
  • Tempeh's daily need coverage for copper is 55% more.
  • Tempeh has 11 times more saturated fat than oatmeal. While tempeh has 2.539g of saturated fat, oatmeal has only 0.226g.
  • The glycemic index of tempeh is lower.

We used Tempeh and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this article.

Infographic

Tempeh vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +211.5%
Contains more CalciumCalcium +38.8%
Contains more PotassiumPotassium +575.4%
Contains more CopperCopper +748.5%
Contains more ZincZinc +83.9%
Contains more PhosphorusPhosphorus +245.5%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +133%
Contains more IronIron +120.7%
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
2
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% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Contains more Vitamin B2Vitamin B2 +66.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B3Vitamin B3 +14.6%
Contains more Vitamin B5Vitamin B5 +14%
Contains more Vitamin B6Vitamin B6 +34.9%
Contains more FolateFolate +83.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Oatmeal DV% diff.
Copper 0.56mg 0.066mg 55%
Iron 2.7mg 5.96mg 41%
Protein 20.29g 2.37g 36%
Manganese 1.3mg 0.558mg 32%
Phosphorus 266mg 77mg 27%
Polyunsaturated fat 4.3g 0.426g 26%
Fats 10.8g 1.36g 15%
Vitamin B1 0.078mg 0.26mg 15%
Vitamin A 0µg 130µg 14%
Magnesium 81mg 26mg 13%
Vitamin B2 0.358mg 0.215mg 11%
Saturated fat 2.539g 0.226g 11%
Potassium 412mg 61mg 10%
Selenium 0µg 5µg 9%
Fiber 1.7g 7%
Monounsaturated fat 3.205g 0.391g 7%
Calories 192kcal 68kcal 6%
Vitamin B6 0.215mg 0.29mg 6%
Zinc 1.14mg 0.62mg 5%
Folate 24µg 44µg 5%
Starch 10.37g 4%
Calcium 111mg 80mg 3%
Vitamin B12 0.08µg 0µg 3%
Sodium 9mg 49mg 2%
Vitamin B3 2.64mg 3.025mg 2%
Carbs 7.64g 11.67g 1%
Vitamin B5 0.278mg 0.317mg 1%
Choline 4.7mg 1%
Protein per 100 calories 11g 3.5g N/A
Calories per 10 g protein 95kcal 287kcal N/A
Weight per 100 calories 52g 147g N/A
Unsaturated / Saturated Fat ratio 3 3.6 N/A
Net carbs 7.64g 9.97g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0g 0.003g N/A
Tryptophan 0.194mg 0.04mg 0%
Threonine 0.796mg 0.083mg 0%
Isoleucine 0.88mg 0.105mg 0%
Leucine 1.43mg 0.2mg 0%
Lysine 0.908mg 0.135mg 0%
Methionine 0.175mg 0.04mg 0%
Phenylalanine 0.893mg 0.13mg 0%
Valine 0.92mg 0.151mg 0%
Histidine 0.466mg 0.057mg 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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +756.1%
Contains more FatsFats +694.1%
Contains more OtherOther +184.2%
Contains more CarbsCarbs +52.7%
Contains more WaterWater +40.9%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +719.7%
Contains more Poly. FatPolyunsaturated fat +909.4%
Contains less Sat. FatSaturated fat -91.1%

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.