Tempeh vs. Sweet Potatoes

Nutrition comparison of Tempeh and Sweet Potatoes


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

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

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

  • Both sweet potatoes and tempeh are high in potassium.
  • Sweet potato has 140 times less saturated fat than tempeh.
  • Sweet potato is a great source of dietary fiber.
  • Sweet potato is an excellent source of Vitamin A.
  • Tempeh has 62% less carbohydrates than sweet potato.
  • Tempeh has more riboflavin, niacin and Vitamin B12, however, sweet potato contains more pantothenic acid.
  • Tempeh is a great source of iron.
  • Tempeh is an excellent source of calcium and protein.
Detailed nutritional comparison of tempeh and sweet potatoes 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: Tempeh (Tempeh) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.


Image of Tempeh src
Image of Sweet Potatoes src

Calories and Carbs

calories

Tempeh is high in calories and sweet potato has 55% less calories than tempeh - sweet potato has 86 calories per 100 grams and tempeh has 192 calories.

For macronutrient ratios, tempeh is much heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Tempeh has a macronutrient ratio of 39:15:47 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tempeh Sweet Potatoes
Protein 39% 7%
Carbohydrates 15% 92%
Fat 47% 1%
Alcohol ~ ~

carbohydrates

Tempeh has 62% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.

dietary fiber

Sweet potato is a great source of dietary fiber and it has more dietary fiber than tempeh - sweet potato has 3g of dietary fiber per 100 grams and tempeh does not contain significant amounts.

sugar

Tempeh has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and tempeh does not contain significant amounts.

Protein

protein

Tempeh is an excellent source of protein and it has 11 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and tempeh has 20.3g of protein.

Fat

saturated fat

Sweet potato has 140 times less saturated fat than tempeh - sweet potato has 0.02g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.

Vitamins

Vitamin C

Sweet potato has more Vitamin C than tempeh - sweet potato has 2.4mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.

Vitamin A

Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than tempeh - sweet potato has 709ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.

Vitamin E

Sweet potatoes and tempeh contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.

Vitamin K

Sweet potatoes and tempeh contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.

The B Vitamins

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

Tempeh Sweet Potatoes
Thiamin 0.078 MG 0.078 MG
Riboflavin 0.358 MG 0.061 MG
Niacin 2.64 MG 0.557 MG
Pantothenic acid 0.278 MG 0.8 MG
Vitamin B6 0.215 MG 0.209 MG
Folate 24 UG 11 UG
Vitamin B12 0.08 UG ~

Minerals

calcium

Tempeh is an excellent source of calcium and it has 270% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and tempeh has 111mg of calcium.

iron

Tempeh is a great source of iron and it has 343% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and tempeh has 2.7mg of iron.

potassium

Both sweet potatoes and tempeh are high in potassium. Tempeh has 22% more potassium than sweet potato - sweet potato has 337mg 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 sweet potato per 100 grams.

Tempeh Sweet Potatoes
alpha linoleic acid 0.248 G 0.001 G
Total 0.248 G 0.001 G

omega 6s

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

Tempeh Sweet Potatoes
linoleic acid 4.052 G 0.013 G
Total 4.052 G 0.013 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 Tempeh or Sweet Potatoes .

Note: The specific food items compared are: Tempeh (Tempeh) and Sweet Potatoes (Sweet potato, raw, unprepared) .

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FAQ

Does sweet potatoes or tempeh contain more calories in 100 grams?
Tempeh is high in calories and sweet potato has 60% less calories than tempeh - sweet potato has 86 calories in 100g and tempeh has 192 calories.

Is sweet potatoes or tempeh better for protein?
Tempeh is a fantastic source of protein and it has 11 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and tempeh has 20.3g of protein.

Does sweet potatoes or tempeh have more carbohydrates?
By weight, tempeh has 60% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and tempeh has 7.6g of carbohydrates.

Does sweet potatoes or tempeh contain more calcium?
Tempeh is a rich source of calcium and it has 270% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and tempeh has 111mg of calcium.

Does sweet potatoes or tempeh contain more potassium?
Both sweet potatoes and tempeh are high in potassium. Tempeh has 20% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and tempeh has 412mg of potassium.