Tempeh vs. Almonds
Nutrition comparison of Tempeh and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tempeh
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tempeh and almonds:
- Both almonds and tempeh are high in calcium, calories, iron, potassium and protein.
- Almond has more thiamin and riboflavin, however, tempeh contains more Vitamin B12.
- Almond is an excellent source of Vitamin E and dietary fiber.
- Tempeh has 65% less carbohydrates than almond.
USDA sources for nutritional information: Tempeh (Tempeh) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and tempeh are high in calories. Almond has 202% more calories than tempeh - almond has 579 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, tempeh is much heavier in protein, much lighter in fat and similar to almonds for carbs. Tempeh has a macronutrient ratio of 39:15:47 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tempeh | Almonds | |
|---|---|---|
| Protein | 39% | 14% |
| Carbohydrates | 15% | 14% |
| Fat | 47% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Tempeh has 65% less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than tempeh - almond has 12.5g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Tempeh has less sugar than almond - almond has 4.4g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Both almonds and tempeh are high in protein. Almond has a little more protein (4%) than tempeh by weight - almond has 21.2g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Tempeh has 33% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
trans fat
Both almonds and tempeh are low in trans fat - almond has 0.02g of trans fat per 100 grams and tempeh does not contain significant amounts.
Vitamins
Vitamin A
Almonds and tempeh contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has more Vitamin E than tempeh - almond has 25.6mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Almond has more thiamin and riboflavin, however, tempeh contains more Vitamin B12. Both tempeh and almonds contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Tempeh | Almonds | |
|---|---|---|
| Thiamin | 0.078 MG | 0.205 MG |
| Riboflavin | 0.358 MG | 1.138 MG |
| Niacin | 2.64 MG | 3.618 MG |
| Pantothenic acid | 0.278 MG | 0.471 MG |
| Vitamin B6 | 0.215 MG | 0.137 MG |
| Folate | 24 UG | 44 UG |
| Vitamin B12 | 0.08 UG | ~ |
Minerals
calcium
Both almonds and tempeh are high in calcium. Almond has 142% more calcium than tempeh - almond has 269mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Both almonds and tempeh are high in iron. Almond has 37% more iron than tempeh - almond has 3.7mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both almonds and tempeh are high in potassium. Almond has 78% more potassium than tempeh - almond has 733mg 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 almond per 100 grams.
| Tempeh | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.248 G | 0.003 G |
| Total | 0.248 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than tempeh per 100 grams.
| Tempeh | Almonds | |
|---|---|---|
| linoleic acid | 4.052 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 4.052 G | 12.326 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.
Tempeh g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 almonds or tempeh contain more calories in 100 grams?Both almonds and tempeh are high in calories. Almond has 200% more calories than tempeh - almond has 579 calories in 100g and tempeh has 192 calories.
Is almonds or tempeh better for protein?
Both almonds and tempeh are high in protein. Almond has a little more protein ( 0%) than tempeh by weight - almond has 21.2g of protein per 100 grams and tempeh has 20.3g of protein.
Does almonds or tempeh contain more calcium?
Both almonds and tempeh are high in calcium. Almond has 140% more calcium than tempeh - almond has 269mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does almonds or tempeh contain more iron?
Both almonds and tempeh are high in iron. Almond has 40% more iron than tempeh - almond has 3.7mg of iron in 100 grams and tempeh has 2.7mg of iron.
Does almonds or tempeh contain more potassium?
Both almonds and tempeh are high in potassium. Almond has 80% more potassium than tempeh - almond has 733mg of potassium in 100 grams and tempeh has 412mg of potassium.