Oats vs. Tempeh
Nutrition comparison of Oats and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and tempeh:
- Both oats and tempeh are high in calcium, calories, iron, potassium and protein.
- Oat has 52% less saturated fat than tempeh.
- Oat has more thiamin, pantothenic acid and folate, however, tempeh contains more riboflavin, niacin and Vitamin B12.
- Oat is an excellent source of dietary fiber.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and tempeh are high in calories. Oat has 103% more calories than tempeh - oat has 389 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and much lighter in fat compared to tempeh per calorie. Oats has a macronutrient ratio of 17:67:16 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Tempeh | |
|---|---|---|
| Protein | 17% | 39% |
| Carbohydrates | 67% | 15% |
| Fat | 16% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and tempeh has 88% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than tempeh - oat has 10.6g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Both oats and tempeh are high in protein. Tempeh has 20% more protein than oat - oat has 16.9g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Oat has 52% less saturated fat than tempeh - oat has 1.2g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
The B Vitamins
Oat has more thiamin, pantothenic acid and folate, however, tempeh contains more riboflavin, niacin and Vitamin B12. Both oats and tempeh contain significant amounts of Vitamin B6.
| Oats | Tempeh | |
|---|---|---|
| Thiamin | 0.763 MG | 0.078 MG |
| Riboflavin | 0.139 MG | 0.358 MG |
| Niacin | 0.961 MG | 2.64 MG |
| Pantothenic acid | 1.349 MG | 0.278 MG |
| Vitamin B6 | 0.119 MG | 0.215 MG |
| Folate | 56 UG | 24 UG |
| Vitamin B12 | ~ | 0.08 UG |
Minerals
calcium
Both oats and tempeh are high in calcium. Tempeh has 106% more calcium than oat - oat has 54mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Both oats and tempeh are high in iron. Oat has 75% more iron than tempeh - oat has 4.7mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both oats and tempeh are high in potassium. Oat has a little more potassium (4%) than tempeh by weight - oat has 429mg of potassium per 100 grams and tempeh has 412mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tempeh has more alpha linoleic acid (ALA) than oat per 100 grams.
| Oats | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.248 G |
| Total | 0.111 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, both oats and tempeh contain significant amounts of linoleic acid.
| Oats | Tempeh | |
|---|---|---|
| linoleic acid | 2.424 G | 4.052 G |
| Total | 2.424 G | 4.052 G |
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.
Oats g
()
|
Daily Values (%) |
Tempeh g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 oats or tempeh contain more calories in 100 grams?Both oats and tempeh are high in calories. Oat has 100% more calories than tempeh - oat has 389 calories in 100g and tempeh has 192 calories.
Is oats or tempeh better for protein?
Both oats and tempeh are high in protein. Tempeh has 20% more protein than oat - oat has 16.9g of protein per 100 grams and tempeh has 20.3g of protein.
Does oats or tempeh have more carbohydrates?
By weight, oat is high in carbohydrates and tempeh has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and tempeh has 7.6g of carbohydrates.
Does oats or tempeh contain more calcium?
Both oats and tempeh are high in calcium. Tempeh has 110% more calcium than oat - oat has 54mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does oats or tempeh contain more iron?
Both oats and tempeh are high in iron. Oat has 80% more iron than tempeh - oat has 4.7mg of iron in 100 grams and tempeh has 2.7mg of iron.
Does oats or tempeh contain more potassium?
Both oats and tempeh are high in potassium. Oat has a little more potassium ( 0%) than tempeh by weight - oat has 429mg of potassium in 100 grams and tempeh has 412mg of potassium.