Tempeh vs. Spinach

Nutrition comparison of Tempeh and Spinach


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

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

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

  • Both spinach and tempeh are high in calcium, iron and potassium.
  • Spinach has 39.3 times less saturated fat than tempeh.
  • Spinach is a great source of dietary fiber.
  • Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
  • Tempeh has more niacin, pantothenic acid and Vitamin B12, however, spinach contains more folate.
  • Tempeh is an excellent source of protein.
Detailed nutritional comparison of tempeh and spinach 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: Tempeh (Tempeh) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Tempeh src
Image of Spinach src

Calories and Carbs

calories

Tempeh is high in calories and spinach has 88% less calories than tempeh - spinach has 23 calories per 100 grams and tempeh has 192 calories.

For macronutrient ratios, tempeh is much lighter in carbs, much heavier in fat and similar to spinach for protein. Tempeh has a macronutrient ratio of 39:15:47 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tempeh Spinach
Protein 39% 39%
Carbohydrates 15% 49%
Fat 47% 12%
Alcohol ~ ~

carbohydrates

Spinach and tempeh contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.

dietary fiber

Spinach is a great source of dietary fiber and it has more dietary fiber than tempeh - spinach has 2.2g of dietary fiber per 100 grams and tempeh does not contain significant amounts.

sugar

Spinach and tempeh contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and tempeh does not contain significant amounts.

Protein

protein

Tempeh is an excellent source of protein and it has 609% more protein than spinach - spinach has 2.9g of protein per 100 grams and tempeh has 20.3g of protein.

Fat

saturated fat

Spinach has 39.3 times less saturated fat than tempeh - spinach has 0.06g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has more Vitamin C than tempeh - spinach has 28.1mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.

Vitamin A

Spinach is an excellent source of Vitamin A and it has more Vitamin A than tempeh - spinach has 469ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.

Vitamin E

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

Vitamin K

Spinach is an excellent source of Vitamin K and it has more Vitamin K than tempeh - spinach has 482.9ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.

The B Vitamins

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

Tempeh Spinach
Thiamin 0.078 MG 0.078 MG
Riboflavin 0.358 MG 0.189 MG
Niacin 2.64 MG 0.724 MG
Pantothenic acid 0.278 MG 0.065 MG
Vitamin B6 0.215 MG 0.195 MG
Folate 24 UG 194 UG
Vitamin B12 0.08 UG ~

Minerals

calcium

Both spinach and tempeh are high in calcium. Tempeh has 12% more calcium than spinach - spinach has 99mg of calcium per 100 grams and tempeh has 111mg of calcium.

iron

Both spinach and tempeh are high in iron. Spinach is very similar to tempeh for iron - spinach has 2.7mg of iron per 100 grams and tempeh has 2.7mg of iron.

potassium

Both spinach and tempeh are high in potassium. Spinach has 35% more potassium than tempeh - spinach has 558mg of potassium per 100 grams and tempeh has 412mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Tempeh Spinach
alpha linoleic acid 0.248 G 0.138 G
Total 0.248 G 0.138 G

omega 6s

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

Tempeh Spinach
linoleic acid 4.052 G 0.026 G
Total 4.052 G 0.026 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 Tempeh or Spinach .

Note: The specific food items compared are: Tempeh (Tempeh) and Spinach (Spinach, raw) .

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FAQ

Does spinach or tempeh contain more calories in 100 grams?
Tempeh is high in calories and spinach has 90% less calories than tempeh - spinach has 23 calories in 100g and tempeh has 192 calories.

Is spinach or tempeh better for protein?
Tempeh is a fantastic source of protein and it has 610% more protein than spinach - spinach has 2.9g of protein per 100 grams and tempeh has 20.3g of protein.

Does spinach or tempeh have more carbohydrates?
By weight, spinach and tempeh contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and tempeh has 7.6g of carbohydrates.

Does spinach or tempeh contain more calcium?
Both spinach and tempeh are high in calcium. Tempeh has 10% more calcium than spinach - spinach has 99mg of calcium in 100 grams and tempeh has 111mg of calcium.

Does spinach or tempeh contain more iron?
Both spinach and tempeh are high in iron. Spinach is very similar to tempeh for iron - spinach has 2.7mg of iron in 100 grams and tempeh has 2.7mg of iron.

Does spinach or tempeh contain more potassium?
Both spinach and tempeh are high in potassium. Spinach has 40% more potassium than tempeh - spinach has 558mg of potassium in 100 grams and tempeh has 412mg of potassium.