Tempeh vs. Kale
Nutrition comparison of Tempeh and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tempeh
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tempeh and kale:
- Both kale and tempeh are high in calcium and potassium.
- Kale has 13.2 times less saturated fat than tempeh.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K and dietary fiber.
- Tempeh has more niacin and Vitamin B12, however, kale contains more folate.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of protein.
USDA sources for nutritional information: Tempeh (Tempeh) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tempeh is high in calories and kale has 82% less calories than tempeh - kale has 35 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, tempeh is heavier in protein, much lighter in carbs and heavier in fat compared to kale per calorie. Tempeh has a macronutrient ratio of 39:15:47 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tempeh | Kale | |
|---|---|---|
| Protein | 39% | 28% |
| Carbohydrates | 15% | 41% |
| Fat | 47% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and tempeh contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than tempeh - kale has 4.1g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Kale and tempeh contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Tempeh is an excellent source of protein and it has 595% more protein than kale - kale has 2.9g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Kale has 13.2 times less saturated fat than tempeh - kale has 0.18g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than tempeh - kale has 93.4mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than tempeh - kale has 241ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Kale has more Vitamin E than tempeh - kale has 0.66mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than tempeh - kale has 389.6ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more niacin and Vitamin B12, however, kale contains more folate. Both tempeh and kale contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Tempeh | Kale | |
|---|---|---|
| Thiamin | 0.078 MG | 0.113 MG |
| Riboflavin | 0.358 MG | 0.347 MG |
| Niacin | 2.64 MG | 1.18 MG |
| Pantothenic acid | 0.278 MG | 0.37 MG |
| Vitamin B6 | 0.215 MG | 0.147 MG |
| Folate | 24 UG | 62 UG |
| Vitamin B12 | 0.08 UG | ~ |
Minerals
calcium
Both kale and tempeh are high in calcium. Kale has 129% more calcium than tempeh - kale has 254mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 69% more iron than kale - kale has 1.6mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both kale and tempeh are high in potassium. Tempeh has 18% more potassium than kale - kale has 348mg 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 kale contain significant amounts of alpha linoleic acid (ALA).
| Tempeh | Kale | |
|---|---|---|
| alpha linoleic acid | 0.248 G | 0.378 G |
| Total | 0.248 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than kale per 100 grams.
| Tempeh | Kale | |
|---|---|---|
| linoleic acid | 4.052 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 4.052 G | 0.294 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 (%) |
Kale 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 kale or tempeh contain more calories in 100 grams?Tempeh is high in calories and kale has 80% less calories than tempeh - kale has 35 calories in 100g and tempeh has 192 calories.
Is kale or tempeh better for protein?
Tempeh is a fantastic source of protein and it has 600% more protein than kale - kale has 2.9g of protein per 100 grams and tempeh has 20.3g of protein.
Does kale or tempeh have more carbohydrates?
By weight, kale and tempeh contain similar amounts of carbs - kale has 4.4g of carbs for 100g and tempeh has 7.6g of carbohydrates.
Does kale or tempeh contain more calcium?
Both kale and tempeh are high in calcium. Kale has 130% more calcium than tempeh - kale has 254mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does kale or tempeh contain more potassium?
Both kale and tempeh are high in potassium. Tempeh has 20% more potassium than kale - kale has 348mg of potassium in 100 grams and tempeh has 412mg of potassium.