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.
Detailed nutritional comparison of nutritional yeast 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: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.


Image of Nutritional Yeast src
Image of Tempeh src

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 41:42:17 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Nutritional Yeast Tempeh
Protein 41% 39%
Carbohydrates 42% 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 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 Nutritional Yeast or Tempeh .

Note: The specific food items compared are: Nutritional Yeast (Leavening agents, yeast, baker's, active dry) and Tempeh (Tempeh) .

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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.