Tempeh vs. Hemp Seeds
Nutrition comparison of Tempeh and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tempeh
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tempeh and hemp seeds:
- Both hemp seeds and tempeh are high in calcium, calories, iron, potassium and protein.
- Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, tempeh contains more pantothenic acid and Vitamin B12.
- Hemp seed is an excellent source of dietary fiber.
USDA sources for nutritional information: Tempeh (Tempeh) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and tempeh are high in calories. Hemp seed has 188% more calories than tempeh - hemp seed has 553 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 hemp seeds per calorie. Tempeh has a macronutrient ratio of 39:15:47 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tempeh | Hemp Seeds | |
|---|---|---|
| Protein | 39% | 21% |
| Carbohydrates | 15% | 6% |
| Fat | 47% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seeds and tempeh contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has more dietary fiber than tempeh - hemp seed has 4g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Tempeh has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Both hemp seeds and tempeh are high in protein. Hemp seed has 56% more protein than tempeh - hemp seed has 31.6g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Tempeh has 45% less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and tempeh contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin A
Hemp seeds and tempeh contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Hemp seed has more Vitamin E than tempeh - hemp seed has 0.8mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, niacin, Vitamin B6 and folate, however, tempeh contains more pantothenic acid and Vitamin B12. Both tempeh and hemp seeds contain significant amounts of riboflavin.
| Tempeh | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.078 MG | 1.275 MG |
| Riboflavin | 0.358 MG | 0.285 MG |
| Niacin | 2.64 MG | 9.2 MG |
| Pantothenic acid | 0.278 MG | ~ |
| Vitamin B6 | 0.215 MG | 0.6 MG |
| Folate | 24 UG | 110 UG |
| Vitamin B12 | 0.08 UG | ~ |
Minerals
calcium
Both hemp seeds and tempeh are high in calcium. Tempeh has 59% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Both hemp seeds and tempeh are high in iron. Hemp seed has 194% more iron than tempeh - hemp seed has 8mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both hemp seeds and tempeh are high in potassium. Hemp seed has 191% more potassium than tempeh - hemp seed has 1200mg of potassium per 100 grams and tempeh has 412mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than tempeh per 100 grams.
| Tempeh | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.248 G | 10.024 G |
| Total | 0.248 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than tempeh per 100 grams.
| Tempeh | Hemp Seeds | |
|---|---|---|
| linoleic acid | 4.052 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 4.052 G | 28.799 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 Hemp Seeds (Seeds, hemp seed, hulled) .
Tempeh g
()
|
Daily Values (%) |
Hemp Seeds 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 % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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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 hemp seeds or tempeh contain more calories in 100 grams?Both hemp seeds and tempeh are high in calories. Hemp seed has 190% more calories than tempeh - hemp seed has 553 calories in 100g and tempeh has 192 calories.
Is hemp seeds or tempeh better for protein?
Both hemp seeds and tempeh are high in protein. Hemp seed has 60% more protein than tempeh - hemp seed has 31.6g of protein per 100 grams and tempeh has 20.3g of protein.
Does hemp seeds or tempeh contain more calcium?
Both hemp seeds and tempeh are high in calcium. Tempeh has 60% more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does hemp seeds or tempeh contain more iron?
Both hemp seeds and tempeh are high in iron. Hemp seed has 190% more iron than tempeh - hemp seed has 8mg of iron in 100 grams and tempeh has 2.7mg of iron.
Does hemp seeds or tempeh contain more potassium?
Both hemp seeds and tempeh are high in potassium. Hemp seed has 190% more potassium than tempeh - hemp seed has 1200mg of potassium in 100 grams and tempeh has 412mg of potassium.