Nutritional Yeast vs. Tempeh
Nutrition comparison of Nutritional Yeast and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutritional yeast
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutritional yeast and tempeh:
- Both tempeh and nutritional yeast are high in calories, iron, potassium and protein.
- Nutritional yeast has 61% less saturated fat than tempeh.
- Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Nutritional yeast is an excellent source of dietary fiber.
- Tempeh is an excellent source of calcium.
USDA sources for nutritional information: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both tempeh and nutritional yeast are high in calories. Nutritional yeast has 69% more calories than tempeh - tempeh has 192 calories per 100 grams and nutritional yeast has 325 calories.
For macronutrient ratios, nutritional yeast is much heavier in carbs, much lighter in fat and similar to tempeh for protein. Nutritional yeast has a macronutrient ratio of 41:41:17 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutritional Yeast | Tempeh | |
|---|---|---|
| Protein | 41% | 39% |
| Carbohydrates | 41% | 15% |
| Fat | 17% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Nutritional yeast is high in carbohydrates and tempeh has 81% less carbohydrates than nutritional yeast - tempeh has 7.6g of total carbs per 100 grams and nutritional yeast has 41.2g of carbohydrates.
dietary fiber
Nutritional yeast is an excellent source of dietary fiber and it has more dietary fiber than tempeh - nutritional yeast has 26.9g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Both tempeh and nutritional yeast are high in protein. Nutritional yeast has 99% more protein than tempeh - tempeh has 20.3g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Fat
saturated fat
Nutritional yeast has 61% less saturated fat than tempeh - tempeh has 2.5g of saturated fat per 100 grams and nutritional yeast has 1g of saturated fat.
Vitamins
Vitamin C
Nutritional yeast and tempeh contain similar amounts of Vitamin C - nutritional yeast has 0.3mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Nutritional yeast and tempeh contain similar amounts of Vitamin K - nutritional yeast has 0.4ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Nutritional yeast has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Nutritional Yeast | Tempeh | |
|---|---|---|
| Thiamin | 10.99 MG | 0.078 MG |
| Riboflavin | 4 MG | 0.358 MG |
| Niacin | 40.2 MG | 2.64 MG |
| Pantothenic acid | 13.5 MG | 0.278 MG |
| Vitamin B6 | 1.5 MG | 0.215 MG |
| Folate | 2340 UG | 24 UG |
| Vitamin B12 | 12.07 UG | 0.08 UG |
Minerals
calcium
Tempeh is an excellent source of calcium and it has 270% more calcium than nutritional yeast - tempeh has 111mg of calcium per 100 grams and nutritional yeast has 30mg of calcium.
iron
Both tempeh and nutritional yeast are high in iron. Tempeh has 24% more iron than nutritional yeast - tempeh has 2.7mg of iron per 100 grams and nutritional yeast has 2.2mg of iron.
potassium
Both tempeh and nutritional yeast are high in potassium. Nutritional yeast has 132% more potassium than tempeh - tempeh has 412mg of potassium per 100 grams and nutritional yeast has 955mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than nutritional yeast per 100 grams.
| Nutritional Yeast | Tempeh | |
|---|---|---|
| linoleic acid | 0.017 G | 4.052 G |
| Total | 0.017 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: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Tempeh (Tempeh) .
Nutritional Yeast 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 tempeh or nutritional yeast contain more calories in 100 grams?Both tempeh and nutritional yeast are high in calories. Nutritional yeast has 70% more calories than tempeh - tempeh has 192 calories in 100g and nutritional yeast has 325 calories.
Is tempeh or nutritional yeast better for protein?
Both tempeh and nutritional yeast are high in protein. Nutritional yeast has 100% more protein than tempeh - tempeh has 20.3g of protein per 100 grams and nutritional yeast has 40.4g of protein.
Does tempeh or nutritional yeast have more carbohydrates?
By weight, nutritional yeast is high in carbohydrates and tempeh has 80% fewer carbohydrates than nutritional yeast - tempeh has 7.6g of carbs for 100g and nutritional yeast has 41.2g of carbohydrates.
Does tempeh or nutritional yeast contain more calcium?
Tempeh is a rich source of calcium and it has 270% more calcium than nutritional yeast - tempeh has 111mg of calcium in 100 grams and nutritional yeast has 30mg of calcium.
Does tempeh or nutritional yeast contain more iron?
Both tempeh and nutritional yeast are high in iron. Tempeh has 20% more iron than nutritional yeast - tempeh has 2.7mg of iron in 100 grams and nutritional yeast has 2.2mg of iron.
Does tempeh or nutritional yeast contain more potassium?
Both tempeh and nutritional yeast are high in potassium. Nutritional yeast has 130% more potassium than tempeh - tempeh has 412mg of potassium in 100 grams and nutritional yeast has 955mg of potassium.