Tempeh vs. Bean Sprouts
Nutrition comparison of Tempeh and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tempeh
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tempeh and bean sprouts:
- Bean sprout has 54.2 times less saturated fat than tempeh.
- Bean sprout has signficantly more dietary fiber than tempeh.
- Bean sprout is a great source of Vitamin C.
- Tempeh has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, bean sprout contains more folate.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of calcium, potassium and protein.
USDA sources for nutritional information: Tempeh (Tempeh) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tempeh is high in calories and bean sprout has 84% less calories than tempeh - bean sprout has 30 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, tempeh is heavier in protein, much lighter in carbs and much heavier in fat compared to bean sprouts per calorie. Tempeh has a macronutrient ratio of 39:15:47 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tempeh | Bean Sprouts | |
|---|---|---|
| Protein | 39% | 33% |
| Carbohydrates | 15% | 63% |
| Fat | 47% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprouts and tempeh contain similar amounts of carbs - bean sprout has 5.9g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Bean sprout has signficantly more dietary fiber than tempeh - bean sprout has 1.8g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Tempeh has less sugar than bean sprout - bean sprout has 4.1g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Tempeh is an excellent source of protein and it has 567% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Bean sprout has 54.2 times less saturated fat than tempeh - bean sprout has 0.05g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has more Vitamin C than tempeh - bean sprout has 13.2mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin A
Bean sprouts and tempeh contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Bean sprouts and tempeh contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Bean sprout has more Vitamin K than tempeh - bean sprout has 33ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, bean sprout contains more folate. Both tempeh and bean sprouts contain significant amounts of thiamin and pantothenic acid.
| Tempeh | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.078 MG | 0.084 MG |
| Riboflavin | 0.358 MG | 0.124 MG |
| Niacin | 2.64 MG | 0.749 MG |
| Pantothenic acid | 0.278 MG | 0.38 MG |
| Vitamin B6 | 0.215 MG | 0.088 MG |
| Folate | 24 UG | 61 UG |
| Vitamin B12 | 0.08 UG | ~ |
Minerals
calcium
Tempeh is an excellent source of calcium and it has 754% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 197% more iron than bean sprout - bean sprout has 0.91mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Tempeh is an excellent source of potassium and it has 177% more potassium than bean sprout - bean sprout has 149mg 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 bean sprout per 100 grams.
| Tempeh | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.248 G | 0.016 G |
| Total | 0.248 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than bean sprout per 100 grams.
| Tempeh | Bean Sprouts | |
|---|---|---|
| linoleic acid | 4.052 G | 0.042 G |
| Total | 4.052 G | 0.042 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 Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Tempeh g
()
|
Daily Values (%) |
Bean Sprouts 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 bean sprouts or tempeh contain more calories in 100 grams?Tempeh is high in calories and bean sprout has 80% less calories than tempeh - bean sprout has 30 calories in 100g and tempeh has 192 calories.
Is bean sprouts or tempeh better for protein?
Tempeh is a fantastic source of protein and it has 570% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and tempeh has 20.3g of protein.
Does bean sprouts or tempeh have more carbohydrates?
By weight, bean sprouts and tempeh contain similar amounts of carbs - bean sprout has 5.9g of carbs for 100g and tempeh has 7.6g of carbohydrates.
Does bean sprouts or tempeh contain more calcium?
Tempeh is a rich source of calcium and it has 750% more calcium than bean sprout - bean sprout has 13mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does bean sprouts or tempeh contain more potassium?
Tempeh is a rich source of potassium and it has 180% more potassium than bean sprout - bean sprout has 149mg of potassium in 100 grams and tempeh has 412mg of potassium.