Tempeh vs. Cashews

Nutrition comparison of Tempeh and Cashews


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

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

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

  • Both cashews and tempeh are high in calories, iron, potassium and protein.
  • Cashew has more thiamin and pantothenic acid, however, tempeh contains more riboflavin, niacin and Vitamin B12.
  • Cashew is an excellent source of dietary fiber.
  • Tempeh is an excellent source of calcium.
Detailed nutritional comparison of tempeh and cashews 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 Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Tempeh src
Image of Cashews src

Calories and Carbs

calories

Both cashews and tempeh are high in calories. Cashew has 188% more calories than tempeh - cashew has 553 calories per 100 grams and tempeh has 192 calories.

For macronutrient ratios, tempeh is much heavier in protein, lighter in carbs and lighter in fat compared to cashews per calorie. Tempeh has a macronutrient ratio of 39:15:47 and for cashews, 12:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tempeh Cashews
Protein 39% 12%
Carbohydrates 15% 21%
Fat 47% 67%
Alcohol ~ ~

carbohydrates

Cashew is high in carbohydrates and tempeh has 75% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.

dietary fiber

Cashew is an excellent source of dietary fiber and it has more dietary fiber than tempeh - cashew has 3.3g of dietary fiber per 100 grams and tempeh does not contain significant amounts.

sugar

Tempeh has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and tempeh does not contain significant amounts.

Protein

protein

Both cashews and tempeh are high in protein. Tempeh has 11% more protein than cashew - cashew has 18.2g of protein per 100 grams and tempeh has 20.3g of protein.

Fat

saturated fat

Cashew is high in saturated fat and tempeh has 67% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.

Vitamins

Vitamin C

Cashews and tempeh contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.

Vitamin E

Cashew has more Vitamin E than tempeh - cashew has 0.9mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.

Vitamin K

Cashew has more Vitamin K than tempeh - cashew has 34.1ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.

The B Vitamins

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

Tempeh Cashews
Thiamin 0.078 MG 0.423 MG
Riboflavin 0.358 MG 0.058 MG
Niacin 2.64 MG 1.062 MG
Pantothenic acid 0.278 MG 0.864 MG
Vitamin B6 0.215 MG 0.417 MG
Folate 24 UG 25 UG
Vitamin B12 0.08 UG ~

Minerals

calcium

Tempeh is an excellent source of calcium and it has 200% more calcium than cashew - cashew has 37mg of calcium per 100 grams and tempeh has 111mg of calcium.

iron

Both cashews and tempeh are high in iron. Cashew has 147% more iron than tempeh - cashew has 6.7mg of iron per 100 grams and tempeh has 2.7mg of iron.

potassium

Both cashews and tempeh are high in potassium. Cashew has 60% more potassium than tempeh - cashew has 660mg 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 cashew per 100 grams.

Tempeh Cashews
alpha linoleic acid 0.248 G 0.062 G
Total 0.248 G 0.062 G

omega 6s

Comparing omega-6 fatty acids, both tempeh and cashews contain significant amounts of linoleic acid.

Tempeh Cashews
linoleic acid 4.052 G 7.782 G
other omega 6 ~ 0.266 G
Total 4.052 G 8.048 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 Cashews .

Note: The specific food items compared are: Tempeh (Tempeh) and Cashews (Nuts, cashew nuts, raw) .

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FAQ

Does cashews or tempeh contain more calories in 100 grams?
Both cashews and tempeh are high in calories. Cashew has 190% more calories than tempeh - cashew has 553 calories in 100g and tempeh has 192 calories.

Is cashews or tempeh better for protein?
Both cashews and tempeh are high in protein. Tempeh has 10% more protein than cashew - cashew has 18.2g of protein per 100 grams and tempeh has 20.3g of protein.

Does cashews or tempeh contain more calcium?
Tempeh is a rich source of calcium and it has 200% more calcium than cashew - cashew has 37mg of calcium in 100 grams and tempeh has 111mg of calcium.

Does cashews or tempeh contain more iron?
Both cashews and tempeh are high in iron. Cashew has 150% more iron than tempeh - cashew has 6.7mg of iron in 100 grams and tempeh has 2.7mg of iron.

Does cashews or tempeh contain more potassium?
Both cashews and tempeh are high in potassium. Cashew has 60% more potassium than tempeh - cashew has 660mg of potassium in 100 grams and tempeh has 412mg of potassium.

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