Avocado vs. Tempeh
Nutrition comparison of Avocado and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and tempeh:
- Both avocado and tempeh are high in calories and potassium.
- Avocado has signficantly more Vitamin C than tempeh.
- Avocado is an excellent source of dietary fiber.
- Tempeh has more riboflavin and Vitamin B12, however, avocado contains more pantothenic acid and folate.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of calcium and protein.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and tempeh are high in calories. Tempeh has 15% more calories than avocado - avocado has 167 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, avocado is much lighter in protein, heavier in carbs and much heavier in fat compared to tempeh per calorie. Avocado has a macronutrient ratio of 4:19:77 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Tempeh | |
|---|---|---|
| Protein | 4% | 39% |
| Carbohydrates | 19% | 15% |
| Fat | 77% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado and tempeh contain similar amounts of carbs - avocado has 8.6g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than tempeh - avocado has 6.8g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Avocado and tempeh contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Tempeh is an excellent source of protein and it has 935% more protein than avocado - avocado has 2g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Avocado and tempeh contain similar amounts of saturated fat - avocado has 2.1g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than tempeh - avocado has 8.8mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than tempeh - avocado has 7ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Avocado has more Vitamin E than tempeh - avocado has 2mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Avocado has more Vitamin K than tempeh - avocado has 21ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more riboflavin and Vitamin B12, however, avocado contains more pantothenic acid and folate. Both avocado and tempeh contain significant amounts of thiamin, niacin and Vitamin B6.
| Avocado | Tempeh | |
|---|---|---|
| Thiamin | 0.075 MG | 0.078 MG |
| Riboflavin | 0.143 MG | 0.358 MG |
| Niacin | 1.912 MG | 2.64 MG |
| Pantothenic acid | 1.463 MG | 0.278 MG |
| Vitamin B6 | 0.287 MG | 0.215 MG |
| Folate | 89 UG | 24 UG |
| Vitamin B12 | ~ | 0.08 UG |
Minerals
calcium
Tempeh is an excellent source of calcium and it has 754% more calcium than avocado - avocado has 13mg 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 avocado - avocado has 0.61mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both avocado and tempeh are high in potassium. Avocado has 23% more potassium than tempeh - avocado has 507mg of potassium per 100 grams and tempeh has 412mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and tempeh contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.248 G |
| Total | 0.125 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than avocado per 100 grams.
| Avocado | Tempeh | |
|---|---|---|
| linoleic acid | 1.674 G | 4.052 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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.
Avocado 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 avocado or tempeh contain more calories in 100 grams?Both avocado and tempeh are high in calories. Tempeh has 20% more calories than avocado - avocado has 167 calories in 100g and tempeh has 192 calories.
Is avocado or tempeh better for protein?
Tempeh is a fantastic source of protein and it has 940% more protein than avocado - avocado has 2g of protein per 100 grams and tempeh has 20.3g of protein.
Does avocado or tempeh contain more calcium?
Tempeh is a rich source of calcium and it has 750% more calcium than avocado - avocado has 13mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does avocado or tempeh contain more potassium?
Both avocado and tempeh are high in potassium. Avocado has 20% more potassium than tempeh - avocado has 507mg of potassium in 100 grams and tempeh has 412mg of potassium.