Miso vs. Tempeh
Nutrition comparison of Miso and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
miso
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in miso and tempeh:
- Both miso and tempeh are high in calcium, calories, iron, potassium and protein.
- Miso has 60% less saturated fat than tempeh.
- Miso is an excellent source of dietary fiber.
- Tempeh has 70% less carbohydrates than miso.
- Tempeh has more niacin.
USDA sources for nutritional information: Miso (Miso) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both miso and tempeh are high in calories. Miso is very similar to tempeh for calories - miso has 198 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, miso is lighter in protein, much heavier in carbs and much lighter in fat compared to tempeh per calorie. Miso has a macronutrient ratio of 25:49:26 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Miso | Tempeh | |
|---|---|---|
| Protein | 25% | 39% |
| Carbohydrates | 49% | 15% |
| Fat | 26% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Tempeh has 70% less carbohydrates than miso - miso has 25.4g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Miso is an excellent source of dietary fiber and it has more dietary fiber than tempeh - miso has 5.4g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Tempeh has less sugar than miso - miso has 6.2g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Both miso and tempeh are high in protein. Tempeh has 59% more protein than miso - miso has 12.8g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Miso has 60% less saturated fat than tempeh - miso has 1g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
Vitamin A
Miso and tempeh contain similar amounts of Vitamin A - miso has 4ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Miso and tempeh contain similar amounts of Vitamin E - miso has 0.01mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Miso has more Vitamin K than tempeh - miso has 29.3ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more niacin. Both miso and tempeh contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Miso | Tempeh | |
|---|---|---|
| Thiamin | 0.098 MG | 0.078 MG |
| Riboflavin | 0.233 MG | 0.358 MG |
| Niacin | 0.906 MG | 2.64 MG |
| Pantothenic acid | 0.337 MG | 0.278 MG |
| Vitamin B6 | 0.199 MG | 0.215 MG |
| Folate | 19 UG | 24 UG |
| Vitamin B12 | 0.08 UG | 0.08 UG |
Minerals
calcium
Both miso and tempeh are high in calcium. Tempeh has 95% more calcium than miso - miso has 57mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Both miso and tempeh are high in iron. Miso is very similar to miso for iron - miso has 2.5mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both miso and tempeh are high in potassium. Tempeh has 96% more potassium than miso - miso has 210mg of potassium per 100 grams and tempeh has 412mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both miso and tempeh contain significant amounts of alpha linoleic acid (ALA).
| Miso | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.405 G | 0.248 G |
| Total | 0.405 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, both miso and tempeh contain significant amounts of linoleic acid.
| Miso | Tempeh | |
|---|---|---|
| linoleic acid | 2.479 G | 4.052 G |
| Total | 2.479 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.
Miso 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 miso or tempeh contain more calories in 100 grams?Both miso and tempeh are high in calories. Miso is quite similar to tempeh for calories - miso has 198 calories in 100g and tempeh has 192 calories.
Is miso or tempeh better for protein?
Both miso and tempeh are high in protein. Tempeh has 60% more protein than miso - miso has 12.8g of protein per 100 grams and tempeh has 20.3g of protein.
Does miso or tempeh have more carbohydrates?
By weight, tempeh has 70% fewer carbohydrates than miso - miso has 25.4g of carbs for 100g and tempeh has 7.6g of carbohydrates.
Does miso or tempeh contain more calcium?
Both miso and tempeh are high in calcium. Tempeh has 100% more calcium than miso - miso has 57mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does miso or tempeh contain more iron?
Both miso and tempeh are high in iron. Miso is very similar to miso for iron - miso has 2.5mg of iron in 100 grams and tempeh has 2.7mg of iron.
Does miso or tempeh contain more potassium?
Both miso and tempeh are high in potassium. Tempeh has 100% more potassium than miso - miso has 210mg of potassium in 100 grams and tempeh has 412mg of potassium.