Oatmeal vs. Tempeh
Nutrition comparison of Oatmeal and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and tempeh:
- Both tempeh and oatmeal are high in calcium, calories, iron, potassium and protein.
- Oatmeal has 56% less saturated fat than tempeh.
- Oatmeal has more thiamin, however, tempeh contains more riboflavin, niacin, pantothenic acid and Vitamin B12.
- Oatmeal is an excellent source of dietary fiber.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both tempeh and oatmeal are high in calories. Oatmeal has 91% more calories than tempeh - tempeh has 192 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is much lighter in protein, much heavier in carbs and much lighter in fat compared to tempeh per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Tempeh | |
|---|---|---|
| Protein | 17% | 39% |
| Carbohydrates | 69% | 15% |
| Fat | 15% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and tempeh has 89% less carbohydrates than oatmeal - tempeh has 7.6g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than tempeh - oatmeal has 9.8g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Oatmeal and tempeh contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Both tempeh and oatmeal are high in protein. Tempeh has 27% more protein than oatmeal - tempeh has 20.3g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Oatmeal has 56% less saturated fat than tempeh - tempeh has 2.5g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin E
Oatmeal has more Vitamin E than tempeh - oatmeal has 0.47mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, however, tempeh contains more riboflavin, niacin, pantothenic acid and Vitamin B12. Both oatmeal and tempeh contain significant amounts of Vitamin B6 and folate.
| Oatmeal | Tempeh | |
|---|---|---|
| Thiamin | 0.73 MG | 0.078 MG |
| Riboflavin | 0.14 MG | 0.358 MG |
| Niacin | 0.78 MG | 2.64 MG |
| Pantothenic acid | ~ | 0.278 MG |
| Vitamin B6 | 0.12 MG | 0.215 MG |
| Folate | 32 UG | 24 UG |
| Vitamin B12 | ~ | 0.08 UG |
Minerals
calcium
Both tempeh and oatmeal are high in calcium. Tempeh has 113% more calcium than oatmeal - tempeh has 111mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both tempeh and oatmeal are high in iron. Oatmeal has 56% more iron than tempeh - tempeh has 2.7mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both tempeh and oatmeal are high in potassium. Tempeh has 18% more potassium than oatmeal - tempeh has 412mg of potassium per 100 grams and oatmeal has 350mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Oatmeal g
()
|
Daily Values (%) |
Tempeh g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does tempeh or oatmeal contain more calories in 100 grams?Both tempeh and oatmeal are high in calories. Oatmeal has 90% more calories than tempeh - tempeh has 192 calories in 100g and oatmeal has 367 calories.
Is tempeh or oatmeal better for protein?
Both tempeh and oatmeal are high in protein. Tempeh has 30% more protein than oatmeal - tempeh has 20.3g of protein per 100 grams and oatmeal has 16g of protein.
Does tempeh or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and tempeh has 90% fewer carbohydrates than oatmeal - tempeh has 7.6g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does tempeh or oatmeal contain more calcium?
Both tempeh and oatmeal are high in calcium. Tempeh has 110% more calcium than oatmeal - tempeh has 111mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does tempeh or oatmeal contain more iron?
Both tempeh and oatmeal are high in iron. Oatmeal has 60% more iron than tempeh - tempeh has 2.7mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does tempeh or oatmeal contain more potassium?
Both tempeh and oatmeal are high in potassium. Tempeh has 20% more potassium than oatmeal - tempeh has 412mg of potassium in 100 grams and oatmeal has 350mg of potassium.