Soy Milk vs. Tempeh
Nutrition comparison of Soy Milk and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and tempeh:
- Both tempeh and soy milk are high in calcium.
- Soy milk has 11.3 times less saturated fat than tempeh.
- Tempeh has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of potassium and protein.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tempeh is high in calories and soy milk has 78% less calories than tempeh - tempeh has 192 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is lighter in protein, much heavier in carbs and lighter in fat compared to tempeh per calorie. Soy milk has a macronutrient ratio of 24:45:31 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Tempeh | |
|---|---|---|
| Protein | 24% | 39% |
| Carbohydrates | 45% | 15% |
| Fat | 31% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Tempeh and soy milk contain similar amounts of carbs - tempeh has 7.6g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Soy milk has more dietary fiber than tempeh - soy milk has 0.2g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Tempeh has less sugar than soy milk - soy milk has 3.7g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Tempeh is an excellent source of protein and it has 680% more protein than soy milk - tempeh has 20.3g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Soy milk has 11.3 times less saturated fat than tempeh - tempeh has 2.5g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin A
Soy milk has more Vitamin A than tempeh - soy milk has 55ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than tempeh - soy milk has 3.7iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Soy milk and tempeh contain similar amounts of Vitamin E - soy milk has 0.11mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Soy milk and tempeh contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and tempeh contain significant amounts of riboflavin.
| Soy Milk | Tempeh | |
|---|---|---|
| Thiamin | 0.029 MG | 0.078 MG |
| Riboflavin | 0.184 MG | 0.358 MG |
| Niacin | 0.425 MG | 2.64 MG |
| Pantothenic acid | ~ | 0.278 MG |
| Vitamin B6 | 0.031 MG | 0.215 MG |
| Folate | 9 UG | 24 UG |
| Vitamin B12 | 0.85 UG | 0.08 UG |
Minerals
calcium
Both tempeh and soy milk are high in calcium. Soy milk has 11% more calcium than tempeh - tempeh has 111mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Tempeh is a great source of iron and it has 543% more iron than soy milk - tempeh has 2.7mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Tempeh is an excellent source of potassium and it has 238% more potassium than soy milk - tempeh has 412mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tempeh has more alpha linoleic acid (ALA) than soy milk per 100 grams.
| Soy Milk | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.248 G |
| Total | 0.075 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Tempeh | |
|---|---|---|
| linoleic acid | 0.584 G | 4.052 G |
| Total | 0.584 G | 4.052 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Soy Milk or Tempeh .
Soy Milk 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does tempeh or soy milk contain more calories in 100 grams?Tempeh is high in calories and soy milk has 80% less calories than tempeh - tempeh has 192 calories in 100g and soy milk has 43 calories.
Is tempeh or soy milk better for protein?
Tempeh is a fantastic source of protein and it has 680% more protein than soy milk - tempeh has 20.3g of protein per 100 grams and soy milk has 2.6g of protein.
Does tempeh or soy milk have more carbohydrates?
By weight, tempeh and soy milk contain similar amounts of carbs - tempeh has 7.6g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does tempeh or soy milk contain more calcium?
Both tempeh and soy milk are high in calcium. Soy milk has 10% more calcium than tempeh - tempeh has 111mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does tempeh or soy milk contain more potassium?
Tempeh is a rich source of potassium and it has 240% more potassium than soy milk - tempeh has 412mg of potassium in 100 grams and soy milk has 122mg of potassium.