Cottage Cheese vs. Tempeh

Nutrition comparison of Cottage Cheese and Tempeh


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

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

For a quick recap of significant nutrients and differences in cottage cheese and tempeh:

  • Both cottage cheese and tempeh are high in calcium and protein.
  • Tempeh has more thiamin, riboflavin, niacin and Vitamin B6, however, cottage cheese contains more Vitamin B12.
  • Tempeh is a great source of iron.
  • Tempeh is an excellent source of potassium.
Detailed nutritional comparison of cottage cheese 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: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.


Image of Cottage Cheese src
Image of Tempeh src

Calories and Carbs

calories

Tempeh is high in calories and cottage cheese has 49% less calories than tempeh - cottage cheese has 98 calories per 100 grams and tempeh has 192 calories.

For macronutrient ratios, cottage cheese is heavier in protein, lighter in fat and similar to tempeh for carbs. Cottage cheese has a macronutrient ratio of 46:14:40 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cottage Cheese Tempeh
Protein 46% 39%
Carbohydrates 14% 15%
Fat 40% 47%
Alcohol ~ ~

carbohydrates

Cottage cheese and tempeh contain similar amounts of carbs - cottage cheese has 3.4g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.

sugar

Tempeh has less sugar than cottage cheese - cottage cheese has 2.7g of sugar per 100 grams and tempeh does not contain significant amounts.

Protein

protein

Both cottage cheese and tempeh are high in protein. Tempeh has 82% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and tempeh has 20.3g of protein.

Fat

saturated fat

Cottage cheese and tempeh contain similar amounts of saturated fat - cottage cheese has 1.7g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.

cholesterol

Tempeh has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and tempeh does not contain significant amounts.

Vitamins

Vitamin A

Cottage cheese has more Vitamin A than tempeh - cottage cheese has 37ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.

Vitamin D

Cottage cheese and tempeh contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.

Vitamin E

Cottage cheese and tempeh contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.

The B Vitamins

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

Cottage Cheese Tempeh
Thiamin 0.027 MG 0.078 MG
Riboflavin 0.163 MG 0.358 MG
Niacin 0.099 MG 2.64 MG
Pantothenic acid 0.557 MG 0.278 MG
Vitamin B6 0.046 MG 0.215 MG
Folate 12 UG 24 UG
Vitamin B12 0.43 UG 0.08 UG

Minerals

calcium

Both cottage cheese and tempeh are high in calcium. Tempeh has 34% more calcium than cottage cheese - cottage cheese has 83mg of calcium per 100 grams and tempeh has 111mg of calcium.

iron

Tempeh is a great source of iron and it has 37 times more iron than cottage cheese - cottage cheese has 0.07mg of iron per 100 grams and tempeh has 2.7mg of iron.

potassium

Tempeh is an excellent source of potassium and it has 296% more potassium than cottage cheese - cottage cheese has 104mg 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 cottage cheese per 100 grams.

Cottage Cheese Tempeh
alpha linoleic acid 0.017 G 0.248 G
Total 0.017 G 0.248 G

omega 6s

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

Cottage Cheese Tempeh
linoleic acid 0.105 G 4.052 G
Total 0.105 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.

Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Tempeh (Tempeh) .

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FAQ

Does cottage cheese or tempeh contain more calories in 100 grams?
Tempeh is high in calories and cottage cheese has 50% less calories than tempeh - cottage cheese has 98 calories in 100g and tempeh has 192 calories.

Is cottage cheese or tempeh better for protein?
Both cottage cheese and tempeh are high in protein. Tempeh has 80% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and tempeh has 20.3g of protein.

Does cottage cheese or tempeh contain more calcium?
Both cottage cheese and tempeh are high in calcium. Tempeh has 30% more calcium than cottage cheese - cottage cheese has 83mg of calcium in 100 grams and tempeh has 111mg of calcium.

Does cottage cheese or tempeh contain more potassium?
Tempeh is a rich source of potassium and it has 300% more potassium than cottage cheese - cottage cheese has 104mg of potassium in 100 grams and tempeh has 412mg of potassium.