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 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 | ~ | ~ |
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.
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.
Tempeh has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and tempeh does not contain significant amounts.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Peanut Butter or Tempeh .
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
()
|
|||||
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KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
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5% | carbohydrates | 5% |
|
G % | |
G % |
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5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
|
G % | |
G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
MG % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
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5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||