Tempeh vs. Yellow Corn
Nutrition comparison of Tempeh and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tempeh
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tempeh and yellow corn:
- Both yellow corn and tempeh are high in potassium.
- Tempeh has 64% less carbohydrates than yellow corn.
- Tempeh has more riboflavin and Vitamin B12, however, yellow corn contains more pantothenic acid.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of calcium and protein.
- Yellow corn has 11.8 times less saturated fat than tempeh.
- Yellow corn is a great source of dietary fiber.
USDA sources for nutritional information: Tempeh (Tempeh) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tempeh is high in calories and yellow corn has 50% less calories than tempeh - yellow corn has 96 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 yellow corn per calorie. Tempeh has a macronutrient ratio of 39:15:47 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tempeh | Yellow Corn | |
|---|---|---|
| Protein | 39% | 12% |
| Carbohydrates | 15% | 76% |
| Fat | 47% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Tempeh has 64% less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has more dietary fiber than tempeh - yellow corn has 2.4g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Tempeh has less sugar than yellow corn - yellow corn has 4.5g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Tempeh is an excellent source of protein and it has 495% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Yellow corn has 11.8 times less saturated fat than tempeh - yellow corn has 0.2g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than tempeh - yellow corn has 5.5mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin A
Yellow corn has more Vitamin A than tempeh - yellow corn has 13ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Yellow corn and tempeh contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Yellow corn and tempeh contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more riboflavin and Vitamin B12, however, yellow corn contains more pantothenic acid. Both tempeh and yellow corn contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Tempeh | Yellow Corn | |
|---|---|---|
| Thiamin | 0.078 MG | 0.093 MG |
| Riboflavin | 0.358 MG | 0.057 MG |
| Niacin | 2.64 MG | 1.683 MG |
| Pantothenic acid | 0.278 MG | 0.792 MG |
| Vitamin B6 | 0.215 MG | 0.139 MG |
| Folate | 24 UG | 23 UG |
| Vitamin B12 | 0.08 UG | ~ |
Minerals
calcium
Tempeh is an excellent source of calcium and it has 36 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 500% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both yellow corn and tempeh are high in potassium. Tempeh has 89% more potassium than yellow corn - yellow corn has 218mg 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 yellow corn per 100 grams.
| Tempeh | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.248 G | 0.018 G |
| Total | 0.248 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than yellow corn per 100 grams.
| Tempeh | Yellow Corn | |
|---|---|---|
| linoleic acid | 4.052 G | 0.586 G |
| Total | 4.052 G | 0.586 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: Tempeh (Tempeh) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Tempeh g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 yellow corn or tempeh contain more calories in 100 grams?Tempeh is high in calories and yellow corn has 50% less calories than tempeh - yellow corn has 96 calories in 100g and tempeh has 192 calories.
Is yellow corn or tempeh better for protein?
Tempeh is a fantastic source of protein and it has 500% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and tempeh has 20.3g of protein.
Does yellow corn or tempeh have more carbohydrates?
By weight, tempeh has 60% fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and tempeh has 7.6g of carbohydrates.
Does yellow corn or tempeh contain more calcium?
Tempeh is a rich source of calcium and it has 36 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does yellow corn or tempeh contain more potassium?
Both yellow corn and tempeh are high in potassium. Tempeh has 90% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and tempeh has 412mg of potassium.