Egg White vs. Tempeh

Nutrition comparison of Egg White and Tempeh


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

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

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

  • Both egg white and tempeh are high in protein.
  • Egg white has 9.4 times less carbohydrates than tempeh.
  • Tempeh has more thiamin, niacin, Vitamin B6 and folate.
  • Tempeh is a great source of iron.
  • Tempeh is an excellent source of calcium and potassium.
Detailed nutritional comparison of egg white and tempeh 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: Egg White (Egg, white, raw, fresh) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.


Image of Egg White src
Image of Tempeh src

Calories and Carbs

calories

Tempeh is high in calories and egg white has 73% less calories than tempeh - egg white has 52 calories per 100 grams and tempeh has 192 calories.

For macronutrient ratios, egg white is much heavier in protein, lighter in carbs and much lighter in fat compared to tempeh per calorie. Egg white has a macronutrient ratio of 91:6:4 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg White Tempeh
Protein 91% 39%
Carbohydrates 6% 15%
Fat 4% 47%
Alcohol ~ ~

carbohydrates

Egg white has 9.4 times less carbohydrates than tempeh - egg white has 0.73g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.

sugar

Egg white and tempeh contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and tempeh does not contain significant amounts.

Protein

protein

Both egg white and tempeh are high in protein. Tempeh has 86% more protein than egg white - egg white has 10.9g of protein per 100 grams and tempeh has 20.3g of protein.

Fat

saturated fat

Egg white has less saturated fat than tempeh - tempeh has 2.5g of saturated fat per 100 grams and egg white does not contain significant amounts.

Vitamins

The B Vitamins

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

Egg White Tempeh
Thiamin 0.004 MG 0.078 MG
Riboflavin 0.439 MG 0.358 MG
Niacin 0.105 MG 2.64 MG
Pantothenic acid 0.19 MG 0.278 MG
Vitamin B6 0.005 MG 0.215 MG
Folate 4 UG 24 UG
Vitamin B12 0.09 UG 0.08 UG

Minerals

calcium

Tempeh is an excellent source of calcium and it has 14 times more calcium than egg white - egg white has 7mg of calcium per 100 grams and tempeh has 111mg of calcium.

iron

Tempeh is a great source of iron and it has 32 times more iron than egg white - egg white has 0.08mg of iron per 100 grams and tempeh has 2.7mg of iron.

potassium

Tempeh is an excellent source of potassium and it has 153% more potassium than egg white - egg white has 163mg of potassium per 100 grams and tempeh has 412mg of potassium.




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 Egg White or Tempeh .

Note: The specific food items compared are: Egg White (Egg, white, raw, fresh) and Tempeh (Tempeh) .

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FAQ

Does egg white or tempeh contain more calories in 100 grams?
Tempeh is high in calories and egg white has 70% less calories than tempeh - egg white has 52 calories in 100g and tempeh has 192 calories.

Is egg white or tempeh better for protein?
Both egg white and tempeh are high in protein. Tempeh has 90% more protein than egg white - egg white has 10.9g of protein per 100 grams and tempeh has 20.3g of protein.

Does egg white or tempeh contain more calcium?
Tempeh is a rich source of calcium and it has 14 times more calcium than egg white - egg white has 7mg of calcium in 100 grams and tempeh has 111mg of calcium.

Does egg white or tempeh contain more potassium?
Tempeh is a rich source of potassium and it has 150% more potassium than egg white - egg white has 163mg of potassium in 100 grams and tempeh has 412mg of potassium.