Kefir vs. Tempeh

Nutrition comparison of Kefir and Tempeh


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

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

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

  • Both kefir and tempeh are high in calcium.
  • Kefir has 74% less saturated fat than tempeh.
  • Kefir is an excellent source of Vitamin A.
  • Tempeh has more thiamin, riboflavin, niacin and Vitamin B6, however, kefir contains more Vitamin B12.
  • Tempeh is a great source of iron.
  • Tempeh is an excellent source of potassium and protein.
Detailed nutritional comparison of kefir 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.


Image of Kefir src
Image of Tempeh src

Calories and Carbs

calories

Tempeh is high in calories and kefir has 78% less calories than tempeh - kefir has 43 calories per 100 grams and tempeh has 192 calories.

For macronutrient ratios, kefir is lighter in protein, much heavier in carbs and much lighter in fat compared to tempeh per calorie. Kefir has a macronutrient ratio of 35:44:21 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kefir Tempeh
Protein 35% 39%
Carbohydrates 44% 15%
Fat 21% 47%
Alcohol ~ ~

carbohydrates

Kefir and tempeh contain similar amounts of carbs - kefir has 4.8g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.

sugar

Tempeh has less sugar than kefir - kefir has 4.6g of sugar per 100 grams and tempeh does not contain significant amounts.

Protein

protein

Tempeh is an excellent source of protein and it has 435% more protein than kefir - kefir has 3.8g of protein per 100 grams and tempeh has 20.3g of protein.

Fat

saturated fat

Kefir has 74% less saturated fat than tempeh - kefir has 0.66g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.

trans fat

Both kefir and tempeh are low in trans fat - kefir has 0.04g of trans fat per 100 grams and tempeh does not contain significant amounts.

cholesterol

Both kefir and tempeh are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and tempeh does not contain significant amounts.

Vitamins

Vitamin C

Kefir and tempeh contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.

Vitamin A

Kefir is an excellent source of Vitamin A and it has more Vitamin A than tempeh - kefir has 171ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.

Vitamin D

Kefir has more Vitamin D than tempeh - kefir has 41iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.

Vitamin E

Kefir and tempeh contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.

Vitamin K

Kefir and tempeh contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.

The B Vitamins

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

Kefir Tempeh
Thiamin 0.03 MG 0.078 MG
Riboflavin 0.135 MG 0.358 MG
Niacin 0.15 MG 2.64 MG
Pantothenic acid 0.385 MG 0.278 MG
Vitamin B6 0.058 MG 0.215 MG
Folate 13 UG 24 UG
Vitamin B12 0.29 UG 0.08 UG

Minerals

calcium

Both kefir and tempeh are high in calcium. Kefir has 17% more calcium than tempeh - kefir has 130mg of calcium per 100 grams and tempeh has 111mg of calcium.

iron

Tempeh is a great source of iron and it has 66 times more iron than kefir - kefir has 0.04mg of iron per 100 grams and tempeh has 2.7mg of iron.

potassium

Tempeh is an excellent source of potassium and it has 151% more potassium than kefir - kefir has 164mg 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 kefir per 100 grams.

Kefir Tempeh
alpha linoleic acid 0.006 G 0.248 G
DPA 0.001 G ~
Total 0.007 G 0.248 G

omega 6s

Comparing omega-6 fatty acids, tempeh has more linoleic acid than kefir per 100 grams.

Kefir Tempeh
other omega 6 0.002 G ~
linoleic acid 0.042 G 4.052 G
Total 0.044 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Tempeh (Tempeh) .

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FAQ

Does kefir or tempeh contain more calories in 100 grams?
Tempeh is high in calories and kefir has 80% less calories than tempeh - kefir has 43 calories in 100g and tempeh has 192 calories.

Is kefir or tempeh better for protein?
Tempeh is a fantastic source of protein and it has 440% more protein than kefir - kefir has 3.8g of protein per 100 grams and tempeh has 20.3g of protein.

Does kefir or tempeh have more carbohydrates?
By weight, kefir and tempeh contain similar amounts of carbs - kefir has 4.8g of carbs for 100g and tempeh has 7.6g of carbohydrates.

Does kefir or tempeh contain more calcium?
Both kefir and tempeh are high in calcium. Kefir has 20% more calcium than tempeh - kefir has 130mg of calcium in 100 grams and tempeh has 111mg of calcium.

Does kefir or tempeh contain more potassium?
Tempeh is a rich source of potassium and it has 150% more potassium than kefir - kefir has 164mg of potassium in 100 grams and tempeh has 412mg of potassium.

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