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.
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.
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) .
Cottage Cheese 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 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.