Lamb vs. Tempeh
Nutrition comparison of Cooked Lamb and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lamb
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lamb and tempeh:
- Both lamb and tempeh are high in calories, potassium and protein.
- Lamb has more niacin, pantothenic acid and Vitamin B12.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of calcium.
USDA sources for nutritional information: Lamb (Lamb, ground, cooked, broiled) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lamb and tempeh are high in calories. Lamb has 47% more calories than tempeh - lamb has 283 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, lamb is lighter in carbs, heavier in fat and similar to tempeh for protein. Lamb has a macronutrient ratio of 36:0:64 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lamb | Tempeh | |
|---|---|---|
| Protein | 36% | 39% |
| Carbohydrates | ~ | 15% |
| Fat | 64% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Lamb has less carbohydrates than tempeh - tempeh has 7.6g of total carbs per 100 grams and lamb does not contain significant amounts.
Protein
protein
Both lamb and tempeh are high in protein. Lamb has 22% more protein than tempeh - lamb has 24.8g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Lamb is high in saturated fat and tempeh has 69% less saturated fat than lamb - lamb has 8.1g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
cholesterol
Tempeh has less cholesterol than lamb - lamb has 97mg of cholesterol per 100 grams and tempeh does not contain significant amounts.
Vitamins
Vitamin D
Lamb and tempeh contain similar amounts of Vitamin D - lamb has 2iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Lamb and tempeh contain similar amounts of Vitamin E - lamb has 0.14mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Lamb has more Vitamin K than tempeh - lamb has 5.3ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Lamb has more niacin, pantothenic acid and Vitamin B12. Both lamb and tempeh contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Lamb | Tempeh | |
|---|---|---|
| Thiamin | 0.1 MG | 0.078 MG |
| Riboflavin | 0.25 MG | 0.358 MG |
| Niacin | 6.7 MG | 2.64 MG |
| Pantothenic acid | 0.66 MG | 0.278 MG |
| Vitamin B6 | 0.14 MG | 0.215 MG |
| Folate | 19 UG | 24 UG |
| Vitamin B12 | 2.61 UG | 0.08 UG |
Minerals
calcium
Tempeh is an excellent source of calcium and it has 405% more calcium than lamb - lamb has 22mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 51% more iron than lamb - lamb has 1.8mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both lamb and tempeh are high in potassium. Tempeh has 22% more potassium than lamb - lamb has 339mg of potassium per 100 grams and tempeh has 412mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lamb and tempeh contain significant amounts of alpha linoleic acid (ALA).
| Lamb | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.26 G | 0.248 G |
| Total | 0.26 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than lamb per 100 grams.
| Lamb | Tempeh | |
|---|---|---|
| linoleic acid | 1.07 G | 4.052 G |
| other omega 6 | 0.07 G | ~ |
| Total | 1.14 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.
Cooked Lamb 313g
(
unit, cooked
)
|
Daily Values (%) |
Tempeh 166g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 886KCAL 44% |
|
178% | calories | 5% |
|
319KCAL 16% | |
|
|
5% | carbohydrates | >999% |
|
13G 5% | ||
| 62G 96% |
|
244% | total fat | 5% |
|
18G 28% | |
| 25G 141% |
|
495% | saturated fat | 5% |
|
4.2G 23% | |
| 26G | 391% | monounsaturated fat | 5% | 5.3G | |||
| 4.4G | 5% | polyunsaturated fat | 61% | 7.1G | |||
| 304MG | >999% | cholesterol | 5% | ||||
| 254MG 17% |
|
>999% | sodium | 5% |
|
15MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 6.3IU 1% |
|
>999% | Vitamin D | 5% |
|
||
| 69MG 7% |
|
5% | calcium | 167% |
|
184MG 18% | |
| 5.6MG 31% |
|
24% | iron | 5% |
|
4.5MG 25% | |
| 75MG 24% |
|
5% | magnesium | 79% |
|
134MG 43% | |
| 1061MG 46% |
|
55% | potassium | 5% |
|
684MG 30% | |
| 0.31MG 29% |
|
138% | thiamin (Vit B1) | 5% |
|
0.13MG 12% | |
| 0.78MG 71% |
|
32% | riboflavin (Vit B2) | 5% |
|
0.59MG 54% | |
| 21MG 150% |
|
377% | niacin (Vit B3) | 5% |
|
4.4MG 31% | |
| 0.44MG 34% |
|
22% | Vitamin B6 | 5% |
|
0.36MG 28% | |
| 2.1MG 41% |
|
356% | pantothenic acid (Vit B5) | 5% |
|
0.46MG 9% | |
| 59UG 15% |
|
47% | folate (Vit B9) | 5% |
|
40UG 10% | |
| 8.2UG 340% |
|
>999% | Vitamin B12 | 5% |
|
0.13UG 6% | |
| 0.44MG 3% |
|
>999% | Vitamin E | 5% |
|
||
| 17UG 18% |
|
>999% | Vitamin K | 5% |
|
||
| 77G 155% |
|
126% | protein | 5% |
|
34G 67% | |
| 292MG 69% |
|
>999% | choline | 5% |
|
||
| 0.4MG 33% |
|
5% | copper | 132% |
|
0.93MG 78% | |
| 0.08MG 4% |
|
5% | manganese | >999% |
|
2.2MG 120% | |
| 629MG 90% |
|
42% | phosphorus | 5% |
|
442MG 63% | |
| 87UG 158% |
|
>999% | selenium | 5% |
|
||
| 15MG 183% |
|
689% | zinc | 5% |
|
1.9MG 24% | |
| 172G | 74% | Water | 5% | 99G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, dietary fiber, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin A, Vitamin C, biotin (Vit B7), trans fat, sugar. |
|||||||
FAQ
Does lamb or tempeh contain more calories in 100 grams?Both lamb and tempeh are high in calories. Lamb has 50% more calories than tempeh - lamb has 283 calories in 100g and tempeh has 192 calories.
Is lamb or tempeh better for protein?
Both lamb and tempeh are high in protein. Lamb has 20% more protein than tempeh - lamb has 24.8g of protein per 100 grams and tempeh has 20.3g of protein.
Does lamb or tempeh contain more calcium?
Tempeh is a rich source of calcium and it has 410% more calcium than lamb - lamb has 22mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does lamb or tempeh contain more potassium?
Both lamb and tempeh are high in potassium. Tempeh has 20% more potassium than lamb - lamb has 339mg of potassium in 100 grams and tempeh has 412mg of potassium.