Tempeh vs. Collard Greens
Nutrition comparison of Tempeh and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tempeh
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tempeh and collard greens:
- Both collard greens and tempeh are high in calcium and potassium.
- Collard green has 45.1 times less saturated fat than tempeh.
- Collard green is an excellent source of Vitamin A, Vitamin C, Vitamin K and dietary fiber.
- Tempeh has more riboflavin, niacin and Vitamin B12, however, collard green contains more folate.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of protein.
USDA sources for nutritional information: Tempeh (Tempeh) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tempeh is high in calories and collard green has 83% less calories than tempeh - collard green has 32 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, tempeh is heavier in protein, much lighter in carbs and much heavier in fat compared to collard greens per calorie. Tempeh has a macronutrient ratio of 39:15:47 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tempeh | Collard Greens | |
|---|---|---|
| Protein | 39% | 31% |
| Carbohydrates | 15% | 56% |
| Fat | 47% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Collard greens and tempeh contain similar amounts of carbs - collard green has 5.4g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Collard green is an excellent source of dietary fiber and it has more dietary fiber than tempeh - collard green has 4g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Collard greens and tempeh contain similar amounts of sugar - collard green has 0.46g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Tempeh is an excellent source of protein and it has 572% more protein than collard green - collard green has 3g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Collard green has 45.1 times less saturated fat than tempeh - collard green has 0.06g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
Vitamin C
Collard green is an excellent source of Vitamin C and it has more Vitamin C than tempeh - collard green has 35.3mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin A
Collard green is an excellent source of Vitamin A and it has more Vitamin A than tempeh - collard green has 251ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Collard green has more Vitamin E than tempeh - collard green has 2.3mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Collard green is an excellent source of Vitamin K and it has more Vitamin K than tempeh - collard green has 437.1ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more riboflavin, niacin and Vitamin B12, however, collard green contains more folate. Both tempeh and collard greens contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Tempeh | Collard Greens | |
|---|---|---|
| Thiamin | 0.078 MG | 0.054 MG |
| Riboflavin | 0.358 MG | 0.13 MG |
| Niacin | 2.64 MG | 0.742 MG |
| Pantothenic acid | 0.278 MG | 0.267 MG |
| Vitamin B6 | 0.215 MG | 0.165 MG |
| Folate | 24 UG | 129 UG |
| Vitamin B12 | 0.08 UG | ~ |
Minerals
calcium
Both collard greens and tempeh are high in calcium. Collard green has 109% more calcium than tempeh - collard green has 232mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 474% more iron than collard green - collard green has 0.47mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both collard greens and tempeh are high in potassium. Tempeh has 93% more potassium than collard green - collard green has 213mg 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 collard green per 100 grams.
| Tempeh | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.248 G | 0.108 G |
| Total | 0.248 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than collard green per 100 grams.
| Tempeh | Collard Greens | |
|---|---|---|
| linoleic acid | 4.052 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 4.052 G | 0.084 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.
Note: The specific food items compared are: Tempeh (Tempeh) and Collard Greens (Collards, raw) .
Tempeh g
()
|
Daily Values (%) |
Collard Greens 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 collard greens or tempeh contain more calories in 100 grams?Tempeh is high in calories and collard green has 80% less calories than tempeh - collard green has 32 calories in 100g and tempeh has 192 calories.
Is collard greens or tempeh better for protein?
Tempeh is a fantastic source of protein and it has 570% more protein than collard green - collard green has 3g of protein per 100 grams and tempeh has 20.3g of protein.
Does collard greens or tempeh have more carbohydrates?
By weight, collard greens and tempeh contain similar amounts of carbs - collard green has 5.4g of carbs for 100g and tempeh has 7.6g of carbohydrates.
Does collard greens or tempeh contain more calcium?
Both collard greens and tempeh are high in calcium. Collard green has 110% more calcium than tempeh - collard green has 232mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does collard greens or tempeh contain more potassium?
Both collard greens and tempeh are high in potassium. Tempeh has 90% more potassium than collard green - collard green has 213mg of potassium in 100 grams and tempeh has 412mg of potassium.