Feta Cheese vs. Tempeh
Nutrition comparison of Feta Cheese and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and tempeh:
- Both feta cheese and tempeh are high in calcium, calories and protein.
- Feta cheese has more riboflavin, pantothenic acid and Vitamin B12, however, tempeh contains more niacin.
- Feta cheese is a great source of Vitamin A.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of potassium.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both feta cheese and tempeh are high in calories. Feta cheese has 38% more calories than tempeh - feta cheese has 265 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, feta cheese is lighter in protein, lighter in carbs and much heavier in fat compared to tempeh per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Tempeh | |
|---|---|---|
| Protein | 21% | 39% |
| Carbohydrates | 6% | 15% |
| Fat | 73% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Feta cheese and tempeh contain similar amounts of carbs - feta cheese has 3.9g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
Protein
protein
Both feta cheese and tempeh are high in protein. Tempeh has 43% more protein than feta cheese - feta cheese has 14.2g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and tempeh has 81% less saturated fat than feta cheese - feta cheese has 13.3g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
cholesterol
Tempeh has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and tempeh does not contain significant amounts.
Vitamins
Vitamin A
Feta cheese is a great source of Vitamin A and it has more Vitamin A than tempeh - feta cheese has 125ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin D
Feta cheese has more Vitamin D than tempeh - feta cheese has 16iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Feta cheese and tempeh contain similar amounts of Vitamin E - feta cheese has 0.18mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Feta cheese and tempeh contain similar amounts of Vitamin K - feta cheese has 1.8ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Feta cheese has more riboflavin, pantothenic acid and Vitamin B12, however, tempeh contains more niacin. Both feta cheese and tempeh contain significant amounts of thiamin, Vitamin B6 and folate.
| Feta Cheese | Tempeh | |
|---|---|---|
| Thiamin | 0.154 MG | 0.078 MG |
| Riboflavin | 0.844 MG | 0.358 MG |
| Niacin | 0.991 MG | 2.64 MG |
| Pantothenic acid | 0.967 MG | 0.278 MG |
| Vitamin B6 | 0.424 MG | 0.215 MG |
| Folate | 32 UG | 24 UG |
| Vitamin B12 | 1.69 UG | 0.08 UG |
Minerals
calcium
Both feta cheese and tempeh are high in calcium. Feta cheese has 344% more calcium than tempeh - feta cheese has 493mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 315% more iron than feta cheese - feta cheese has 0.65mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Tempeh is an excellent source of potassium and it has 565% more potassium than feta cheese - feta cheese has 62mg of potassium per 100 grams and tempeh has 412mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both feta cheese and tempeh contain significant amounts of alpha linoleic acid (ALA).
| Feta Cheese | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.248 G |
| Total | 0.265 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than feta cheese per 100 grams.
| Feta Cheese | Tempeh | |
|---|---|---|
| linoleic acid | 0.326 G | 4.052 G |
| Total | 0.326 G | 4.052 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: Feta Cheese (Cheese, feta) and Tempeh (Tempeh) .
Feta Cheese g
()
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Daily Values (%) |
Tempeh g
()
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does feta cheese or tempeh contain more calories in 100 grams?Both feta cheese and tempeh are high in calories. Feta cheese has 40% more calories than tempeh - feta cheese has 265 calories in 100g and tempeh has 192 calories.
Is feta cheese or tempeh better for protein?
Both feta cheese and tempeh are high in protein. Tempeh has 40% more protein than feta cheese - feta cheese has 14.2g of protein per 100 grams and tempeh has 20.3g of protein.
Does feta cheese or tempeh contain more calcium?
Both feta cheese and tempeh are high in calcium. Feta cheese has 340% more calcium than tempeh - feta cheese has 493mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does feta cheese or tempeh contain more potassium?
Tempeh is a rich source of potassium and it has 570% more potassium than feta cheese - feta cheese has 62mg of potassium in 100 grams and tempeh has 412mg of potassium.