Tempeh vs. Ham
Nutrition comparison of Tempeh and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tempeh
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tempeh and ham:
- Both ham and tempeh are high in calories, potassium and protein.
- Ham has more thiamin and Vitamin B12, however, tempeh contains more folate.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of calcium.
USDA sources for nutritional information: Tempeh (Tempeh) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ham and tempeh are high in calories. Ham has 37% more calories than tempeh - ham has 263 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, tempeh is heavier in protein, heavier in carbs and much lighter in fat compared to ham per calorie. Tempeh has a macronutrient ratio of 39:15:47 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tempeh | Ham | |
|---|---|---|
| Protein | 39% | 25% |
| Carbohydrates | 15% | 3% |
| Fat | 47% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Ham and tempeh contain similar amounts of carbs - ham has 1.8g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
Protein
protein
Both ham and tempeh are high in protein. Tempeh has 25% more protein than ham - ham has 16.3g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and tempeh has 65% less saturated fat than ham - ham has 7.2g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
cholesterol
Tempeh has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and tempeh does not contain significant amounts.
Vitamins
Vitamin D
Ham has more Vitamin D than tempeh - ham has 26iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Ham and tempeh contain similar amounts of Vitamin E - ham has 0.27mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Ham has more thiamin and Vitamin B12, however, tempeh contains more folate. Both tempeh and ham contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Tempeh | Ham | |
|---|---|---|
| Thiamin | 0.078 MG | 0.712 MG |
| Riboflavin | 0.358 MG | 0.19 MG |
| Niacin | 2.64 MG | 4.162 MG |
| Pantothenic acid | 0.278 MG | 0.18 MG |
| Vitamin B6 | 0.215 MG | 0.26 MG |
| Folate | 24 UG | 1 UG |
| Vitamin B12 | 0.08 UG | 0.95 UG |
Minerals
calcium
Tempeh is an excellent source of calcium and it has 10 times more calcium than ham - ham has 10mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 242% more iron than ham - ham has 0.79mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both ham and tempeh are high in potassium. Tempeh has 32% more potassium than ham - ham has 311mg of potassium per 100 grams and tempeh has 412mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both tempeh and ham contain significant amounts of alpha linoleic acid (ALA).
| Tempeh | Ham | |
|---|---|---|
| alpha linoleic acid | 0.248 G | 0.31 G |
| Total | 0.248 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, both tempeh and ham contain significant amounts of linoleic acid.
| Tempeh | Ham | |
|---|---|---|
| linoleic acid | 4.052 G | 2.16 G |
| Total | 4.052 G | 2.16 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.
Tempeh g
()
|
Daily Values (%) |
Ham g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 ham or tempeh contain more calories in 100 grams?Both ham and tempeh are high in calories. Ham has 40% more calories than tempeh - ham has 263 calories in 100g and tempeh has 192 calories.
Is ham or tempeh better for protein?
Both ham and tempeh are high in protein. Tempeh has 30% more protein than ham - ham has 16.3g of protein per 100 grams and tempeh has 20.3g of protein.
Does ham or tempeh contain more calcium?
Tempeh is a rich source of calcium and it has 10 times more calcium than ham - ham has 10mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does ham or tempeh contain more potassium?
Both ham and tempeh are high in potassium. Tempeh has 30% more potassium than ham - ham has 311mg of potassium in 100 grams and tempeh has 412mg of potassium.