Egg vs. Tempeh
Nutrition comparison of Egg and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and tempeh:
- Both egg and tempeh are high in calcium, calories and protein.
- Egg has 9.6 times less carbohydrates than tempeh.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- Tempeh has more niacin, however, egg contains more pantothenic acid and Vitamin B12.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and tempeh are high in calories. Tempeh has 34% more calories than egg - egg has 143 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, egg is lighter in carbs, heavier in fat and similar to tempeh for protein. Egg has a macronutrient ratio of 36:2:62 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Tempeh | |
|---|---|---|
| Protein | 36% | 39% |
| Carbohydrates | 2% | 15% |
| Fat | 62% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 9.6 times less carbohydrates than tempeh - egg has 0.72g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
sugar
Egg and tempeh contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Both egg and tempeh are high in protein. Tempeh has 62% more protein than egg - egg has 12.6g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Egg and tempeh contain similar amounts of saturated fat - egg has 3.1g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
trans fat
Both egg and tempeh are low in trans fat - egg has 0.04g of trans fat per 100 grams and tempeh does not contain significant amounts.
cholesterol
Egg is high in cholesterol and tempeh has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and tempeh does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than tempeh - egg has 160ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than tempeh - egg has 82iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Egg has more Vitamin E than tempeh - egg has 1.1mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Egg and tempeh contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more niacin, however, egg contains more pantothenic acid and Vitamin B12. Both egg and tempeh contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Egg | Tempeh | |
|---|---|---|
| Thiamin | 0.04 MG | 0.078 MG |
| Riboflavin | 0.457 MG | 0.358 MG |
| Niacin | 0.075 MG | 2.64 MG |
| Pantothenic acid | 1.533 MG | 0.278 MG |
| Vitamin B6 | 0.17 MG | 0.215 MG |
| Folate | 47 UG | 24 UG |
| Vitamin B12 | 0.89 UG | 0.08 UG |
Minerals
calcium
Both egg and tempeh are high in calcium. Tempeh has 98% more calcium than egg - egg has 56mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 54% more iron than egg - egg has 1.8mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Tempeh is an excellent source of potassium and it has 199% more potassium than egg - egg has 138mg 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 egg per 100 grams, however, egg contains more dha than tempeh per 100 grams.
| Egg | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.248 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than egg per 100 grams.
| Egg | Tempeh | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 4.052 G |
| Total | 1.577 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.
Egg 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 egg or tempeh contain more calories in 100 grams?Both egg and tempeh are high in calories. Tempeh has 30% more calories than egg - egg has 143 calories in 100g and tempeh has 192 calories.
Is egg or tempeh better for protein?
Both egg and tempeh are high in protein. Tempeh has 60% more protein than egg - egg has 12.6g of protein per 100 grams and tempeh has 20.3g of protein.
Does egg or tempeh contain more calcium?
Both egg and tempeh are high in calcium. Tempeh has 100% more calcium than egg - egg has 56mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does egg or tempeh contain more potassium?
Tempeh is a rich source of potassium and it has 200% more potassium than egg - egg has 138mg of potassium in 100 grams and tempeh has 412mg of potassium.