Peanut Butter vs. Tempeh
Nutrition comparison of Peanut Butter and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and tempeh:
- Both peanut butter and tempeh are high in calcium, calories, potassium and protein.
- Peanut butter has signficantly more Vitamin E than tempeh.
- Peanut butter is an excellent source of dietary fiber.
- Tempeh has 65% less carbohydrates than peanut butter.
- Tempeh has more riboflavin and Vitamin B12, however, peanut butter contains more niacin, pantothenic acid and folate.
- Tempeh is a great source of iron.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both peanut butter and tempeh are high in calories. Peanut butter has 207% more calories than tempeh - peanut butter has 589 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, peanut butter is much lighter in protein, much heavier in fat and similar to tempeh for carbs. Peanut butter has a macronutrient ratio of 15:14:71 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Tempeh | |
|---|---|---|
| Protein | 15% | 39% |
| Carbohydrates | 14% | 15% |
| Fat | 71% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Tempeh has 65% less carbohydrates than peanut butter - peanut butter has 21.6g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than tempeh - peanut butter has 8g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Tempeh has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Both peanut butter and tempeh are high in protein. Peanut butter has 19% more protein than tempeh - peanut butter has 24.1g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and tempeh has 67% less saturated fat than peanut butter - peanut butter has 7.6g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
Vitamin E
Peanut butter has signficantly more Vitamin E than tempeh - peanut butter has 6.3mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Peanut butter and tempeh contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more riboflavin and Vitamin B12, however, peanut butter contains more niacin, pantothenic acid and folate. Both peanut butter and tempeh contain significant amounts of thiamin and Vitamin B6.
| Peanut Butter | Tempeh | |
|---|---|---|
| Thiamin | 0.106 MG | 0.078 MG |
| Riboflavin | 0.111 MG | 0.358 MG |
| Niacin | 13.696 MG | 2.64 MG |
| Pantothenic acid | 1.118 MG | 0.278 MG |
| Vitamin B6 | 0.418 MG | 0.215 MG |
| Folate | 92 UG | 24 UG |
| Vitamin B12 | ~ | 0.08 UG |
Minerals
calcium
Both peanut butter and tempeh are high in calcium. Tempeh has 147% more calcium than peanut butter - peanut butter has 45mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 42% more iron than peanut butter - peanut butter has 1.9mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both peanut butter and tempeh are high in potassium. Peanut butter has 81% more potassium than tempeh - peanut butter has 745mg of potassium per 100 grams and tempeh has 412mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tempeh has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Peanut Butter | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.248 G |
| Total | 0.078 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than tempeh per 100 grams.
| Peanut Butter | Tempeh | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 4.052 G |
| Total | 14.494 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: Peanut Butter (Peanut butter, chunk style, with salt) and Tempeh (Tempeh) .
Peanut Butter 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 peanut butter or tempeh contain more calories in 100 grams?Both peanut butter and tempeh are high in calories. Peanut butter has 210% more calories than tempeh - peanut butter has 589 calories in 100g and tempeh has 192 calories.
Is peanut butter or tempeh better for protein?
Both peanut butter and tempeh are high in protein. Peanut butter has 20% more protein than tempeh - peanut butter has 24.1g of protein per 100 grams and tempeh has 20.3g of protein.
Does peanut butter or tempeh contain more calcium?
Both peanut butter and tempeh are high in calcium. Tempeh has 150% more calcium than peanut butter - peanut butter has 45mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does peanut butter or tempeh contain more potassium?
Both peanut butter and tempeh are high in potassium. Peanut butter has 80% more potassium than tempeh - peanut butter has 745mg of potassium in 100 grams and tempeh has 412mg of potassium.