Fried Egg vs. Tempeh
Nutrition comparison of Cooked Fried Egg and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
fried egg
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried egg and tempeh:
- Both fried egg and tempeh are high in calcium, calories and protein.
- For omega-3 fatty acids, fried egg has more dha than tempeh.
- Fried egg has 8.2 times less carbohydrates than tempeh.
- Fried egg is a great source of Vitamin D.
- Fried egg is an excellent source of Vitamin A.
- Tempeh has more niacin, however, fried egg contains more pantothenic acid, folate and Vitamin B12.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of potassium.
USDA sources for nutritional information: Fried Egg (Egg, whole, cooked, fried) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both fried egg and tempeh are high in calories. Fried egg is very similar to tempeh for calories - fried egg has 196 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, fried egg is lighter in protein, lighter in carbs and much heavier in fat compared to tempeh per calorie. Fried egg has a macronutrient ratio of 29:2:70 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Egg | Tempeh | |
|---|---|---|
| Protein | 29% | 39% |
| Carbohydrates | 2% | 15% |
| Fat | 70% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Fried egg has 8.2 times less carbohydrates than tempeh - fried egg has 0.83g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
sugar
Fried egg and tempeh contain similar amounts of sugar - fried egg has 0.4g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Both fried egg and tempeh are high in protein. Tempeh has 49% more protein than fried egg - fried egg has 13.6g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Tempeh has 41% less saturated fat than fried egg - fried egg has 4.3g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
trans fat
Both fried egg and tempeh are low in trans fat - fried egg has 0.04g of trans fat per 100 grams and tempeh does not contain significant amounts.
cholesterol
Fried egg is high in cholesterol and tempeh has less cholesterol than fried egg - fried egg has 401mg of cholesterol per 100 grams and tempeh does not contain significant amounts.
Vitamins
Vitamin A
Fried egg is an excellent source of Vitamin A and it has more Vitamin A than tempeh - fried egg has 219ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin D
Fried egg is a great source of Vitamin D and it has more Vitamin D than tempeh - fried egg has 88iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Fried egg has more Vitamin E than tempeh - fried egg has 1.3mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Fried egg has more Vitamin K than tempeh - fried egg has 5.6ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more niacin, however, fried egg contains more pantothenic acid, folate and Vitamin B12. Both fried egg and tempeh contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Fried Egg | Tempeh | |
|---|---|---|
| Thiamin | 0.044 MG | 0.078 MG |
| Riboflavin | 0.495 MG | 0.358 MG |
| Niacin | 0.082 MG | 2.64 MG |
| Pantothenic acid | 1.66 MG | 0.278 MG |
| Vitamin B6 | 0.184 MG | 0.215 MG |
| Folate | 51 UG | 24 UG |
| Vitamin B12 | 0.97 UG | 0.08 UG |
Minerals
calcium
Both fried egg and tempeh are high in calcium. Tempeh has 79% more calcium than fried egg - fried egg has 62mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 43% more iron than fried egg - fried egg has 1.9mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Tempeh is an excellent source of potassium and it has 171% more potassium than fried egg - fried egg has 152mg of potassium per 100 grams and tempeh has 412mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried egg has more DHA than tempeh per 100 grams. Both fried egg and tempeh contain significant amounts of alpha linoleic acid (ALA).
| Fried Egg | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.137 G | 0.248 G |
| DHA | 0.063 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.207 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, both fried egg and tempeh contain significant amounts of linoleic acid.
| Fried Egg | Tempeh | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 2.781 G | 4.052 G |
| Total | 2.8 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.
Cooked Fried Egg g
()
|
Daily Values (%) |
Tempeh 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 fried egg or tempeh contain more calories in 100 grams?Both fried egg and tempeh are high in calories. Fried egg is quite similar to tempeh for calories - fried egg has 196 calories in 100g and tempeh has 192 calories.
Is fried egg or tempeh better for protein?
Both fried egg and tempeh are high in protein. Tempeh has 50% more protein than fried egg - fried egg has 13.6g of protein per 100 grams and tempeh has 20.3g of protein.
Does fried egg or tempeh contain more calcium?
Both fried egg and tempeh are high in calcium. Tempeh has 80% more calcium than fried egg - fried egg has 62mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does fried egg or tempeh contain more potassium?
Tempeh is a rich source of potassium and it has 170% more potassium than fried egg - fried egg has 152mg of potassium in 100 grams and tempeh has 412mg of potassium.