Avocado vs. Tempeh

Nutrition comparison of Avocado and Tempeh


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of avocado versus tempeh (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in avocado and tempeh:

  • Both avocado and tempeh are high in calories and potassium.
  • Avocado has signficantly more Vitamin C than tempeh.
  • Avocado is an excellent source of dietary fiber.
  • Tempeh has more riboflavin and Vitamin B12, however, avocado contains more pantothenic acid and folate.
  • Tempeh is a great source of iron.
  • Tempeh is an excellent source of calcium and protein.
Detailed nutritional comparison of avocado and tempeh is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Avocado (Avocados, raw, California) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Tempeh src

Calories and Carbs

calories

Both avocado and tempeh are high in calories. Tempeh has 15% more calories than avocado - avocado has 167 calories per 100 grams and tempeh has 192 calories.

For macronutrient ratios, avocado is much lighter in protein, heavier in carbs and much heavier in fat compared to tempeh per calorie. Avocado has a macronutrient ratio of 4:19:77 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Tempeh
Protein 4% 39%
Carbohydrates 19% 15%
Fat 77% 47%
Alcohol ~ ~

carbohydrates

Avocado and tempeh contain similar amounts of carbs - avocado has 8.6g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.

dietary fiber

Avocado is an excellent source of dietary fiber and it has more dietary fiber than tempeh - avocado has 6.8g of dietary fiber per 100 grams and tempeh does not contain significant amounts.

sugar

Avocado and tempeh contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and tempeh does not contain significant amounts.

Protein

protein

Tempeh is an excellent source of protein and it has 935% more protein than avocado - avocado has 2g of protein per 100 grams and tempeh has 20.3g of protein.

Fat

saturated fat

Avocado and tempeh contain similar amounts of saturated fat - avocado has 2.1g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.

Vitamins

Vitamin C

Avocado has signficantly more Vitamin C than tempeh - avocado has 8.8mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.

Vitamin A

Avocado has more Vitamin A than tempeh - avocado has 7ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.

Vitamin E

Avocado has more Vitamin E than tempeh - avocado has 2mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.

Vitamin K

Avocado has more Vitamin K than tempeh - avocado has 21ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.

The B Vitamins

Tempeh has more riboflavin and Vitamin B12, however, avocado contains more pantothenic acid and folate. Both avocado and tempeh contain significant amounts of thiamin, niacin and Vitamin B6.

Avocado Tempeh
Thiamin 0.075 MG 0.078 MG
Riboflavin 0.143 MG 0.358 MG
Niacin 1.912 MG 2.64 MG
Pantothenic acid 1.463 MG 0.278 MG
Vitamin B6 0.287 MG 0.215 MG
Folate 89 UG 24 UG
Vitamin B12 ~ 0.08 UG

Minerals

calcium

Tempeh is an excellent source of calcium and it has 754% more calcium than avocado - avocado has 13mg of calcium per 100 grams and tempeh has 111mg of calcium.

iron

Tempeh is a great source of iron and it has 343% more iron than avocado - avocado has 0.61mg of iron per 100 grams and tempeh has 2.7mg of iron.

potassium

Both avocado and tempeh are high in potassium. Avocado has 23% more potassium than tempeh - avocado has 507mg of potassium per 100 grams and tempeh has 412mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both avocado and tempeh contain significant amounts of alpha linoleic acid (ALA).

Avocado Tempeh
alpha linoleic acid 0.125 G 0.248 G
Total 0.125 G 0.248 G

omega 6s

Comparing omega-6 fatty acids, tempeh has more linoleic acid than avocado per 100 grams.

Avocado Tempeh
linoleic acid 1.674 G 4.052 G
other omega 6 0.015 G ~
Total 1.689 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.

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Tempeh (Tempeh) .

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FAQ

Does avocado or tempeh contain more calories in 100 grams?
Both avocado and tempeh are high in calories. Tempeh has 20% more calories than avocado - avocado has 167 calories in 100g and tempeh has 192 calories.

Is avocado or tempeh better for protein?
Tempeh is a fantastic source of protein and it has 940% more protein than avocado - avocado has 2g of protein per 100 grams and tempeh has 20.3g of protein.

Does avocado or tempeh contain more calcium?
Tempeh is a rich source of calcium and it has 750% more calcium than avocado - avocado has 13mg of calcium in 100 grams and tempeh has 111mg of calcium.

Does avocado or tempeh contain more potassium?
Both avocado and tempeh are high in potassium. Avocado has 20% more potassium than tempeh - avocado has 507mg of potassium in 100 grams and tempeh has 412mg of potassium.