Oyster Mushroom vs. Tempeh
Nutrition comparison of Oyster Mushroom and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster mushroom
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster mushroom and tempeh:
- Both oyster mushroom and tempeh are high in potassium.
- Oyster mushroom has 39.9 times less saturated fat than tempeh.
- Oyster mushroom has more pantothenic acid, however, tempeh contains more Vitamin B6 and Vitamin B12.
- Oyster mushroom is a great source of dietary fiber.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of calcium and protein.
USDA sources for nutritional information: Oyster Mushroom (Mushrooms, oyster, raw) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tempeh is high in calories and oyster mushroom has 83% less calories than tempeh - oyster mushroom has 33 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, oyster mushroom is lighter in protein, much heavier in carbs and much lighter in fat compared to tempeh per calorie. Oyster mushroom has a macronutrient ratio of 32:59:9 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster Mushroom | Tempeh | |
|---|---|---|
| Protein | 32% | 39% |
| Carbohydrates | 59% | 15% |
| Fat | 9% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Oyster mushroom and tempeh contain similar amounts of carbs - oyster mushroom has 6.1g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Oyster mushroom is a great source of dietary fiber and it has more dietary fiber than tempeh - oyster mushroom has 2.3g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Tempeh has less sugar than oyster mushroom - oyster mushroom has 1.1g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Tempeh is an excellent source of protein and it has 513% more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Oyster mushroom has 39.9 times less saturated fat than tempeh - oyster mushroom has 0.06g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
Vitamin A
Oyster mushroom and tempeh contain similar amounts of Vitamin A - oyster mushroom has 2ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin D
Oyster mushroom has more Vitamin D than tempeh - oyster mushroom has 29iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Oyster mushroom has more pantothenic acid, however, tempeh contains more Vitamin B6 and Vitamin B12. Both oyster mushroom and tempeh contain significant amounts of thiamin, riboflavin, niacin and folate.
| Oyster Mushroom | Tempeh | |
|---|---|---|
| Thiamin | 0.125 MG | 0.078 MG |
| Riboflavin | 0.349 MG | 0.358 MG |
| Niacin | 4.956 MG | 2.64 MG |
| Pantothenic acid | 1.294 MG | 0.278 MG |
| Vitamin B6 | 0.11 MG | 0.215 MG |
| Folate | 38 UG | 24 UG |
| Vitamin B12 | ~ | 0.08 UG |
Minerals
calcium
Tempeh is an excellent source of calcium and it has 36 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 103% more iron than oyster mushroom - oyster mushroom has 1.3mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both oyster mushroom and tempeh are high in potassium. Oyster mushroom is very similar to tempeh for potassium - oyster mushroom has 420mg of potassium per 100 grams and tempeh has 412mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than oyster mushroom per 100 grams.
| Oyster Mushroom | Tempeh | |
|---|---|---|
| linoleic acid | 0.123 G | 4.052 G |
| Total | 0.123 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.
Note: The specific food items compared are: Oyster Mushroom (Mushrooms, oyster, raw) and Tempeh (Tempeh) .
Oyster Mushroom g
()
|
Daily Values (%) |
Tempeh g
()
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oyster mushroom or tempeh contain more calories in 100 grams?Tempeh is high in calories and oyster mushroom has 80% less calories than tempeh - oyster mushroom has 33 calories in 100g and tempeh has 192 calories.
Is oyster mushroom or tempeh better for protein?
Tempeh is a fantastic source of protein and it has 510% more protein than oyster mushroom - oyster mushroom has 3.3g of protein per 100 grams and tempeh has 20.3g of protein.
Does oyster mushroom or tempeh have more carbohydrates?
By weight, oyster mushroom and tempeh contain similar amounts of carbs - oyster mushroom has 6.1g of carbs for 100g and tempeh has 7.6g of carbohydrates.
Does oyster mushroom or tempeh contain more calcium?
Tempeh is a rich source of calcium and it has 36 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does oyster mushroom or tempeh contain more potassium?
Both oyster mushroom and tempeh are high in potassium. Oyster mushroom is very similar to tempeh for potassium - oyster mushroom has 420mg of potassium in 100 grams and tempeh has 412mg of potassium.