Tempeh vs. Pistachio
Nutrition comparison of Tempeh and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tempeh
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tempeh and pistachio:
- Both pistachio and tempeh are high in calcium, calories, iron, potassium and protein.
- Pistachio has more thiamin, Vitamin B6 and folate, however, tempeh contains more Vitamin B12.
- Pistachio is an excellent source of dietary fiber.
- Tempeh has 73% less carbohydrates than pistachio.
USDA sources for nutritional information: Tempeh (Tempeh) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and tempeh are high in calories. Pistachio has 198% more calories than tempeh - pistachio has 572 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, tempeh is much heavier in protein, lighter in carbs and much lighter in fat compared to pistachio per calorie. Tempeh has a macronutrient ratio of 39:15:47 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tempeh | Pistachio | |
|---|---|---|
| Protein | 39% | 14% |
| Carbohydrates | 15% | 19% |
| Fat | 47% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Tempeh has 73% less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has more dietary fiber than tempeh - pistachio has 10.3g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Tempeh has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Both pistachio and tempeh are high in protein. Pistachio has a little more protein (4%) than tempeh by weight - pistachio has 21.1g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and tempeh has 55% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
Vitamin C
Pistachio has more Vitamin C than tempeh - pistachio has 3mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin A
Pistachio has more Vitamin A than tempeh - pistachio has 13ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Pistachio has more Vitamin E than tempeh - pistachio has 2.2mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Pistachio has more Vitamin K than tempeh - pistachio has 13.2ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Pistachio has more thiamin, Vitamin B6 and folate, however, tempeh contains more Vitamin B12. Both tempeh and pistachio contain significant amounts of riboflavin, niacin and pantothenic acid.
| Tempeh | Pistachio | |
|---|---|---|
| Thiamin | 0.078 MG | 0.695 MG |
| Riboflavin | 0.358 MG | 0.234 MG |
| Niacin | 2.64 MG | 1.373 MG |
| Pantothenic acid | 0.278 MG | 0.513 MG |
| Vitamin B6 | 0.215 MG | 1.122 MG |
| Folate | 24 UG | 51 UG |
| Vitamin B12 | 0.08 UG | ~ |
Minerals
calcium
Both pistachio and tempeh are high in calcium. Pistachio is very similar to pistachio for calcium - pistachio has 107mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Both pistachio and tempeh are high in iron. Pistachio has 49% more iron than tempeh - pistachio has 4mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both pistachio and tempeh are high in potassium. Pistachio has 144% more potassium than tempeh - pistachio has 1007mg 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 pistachio contain significant amounts of alpha linoleic acid (ALA).
| Tempeh | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.248 G | 0.212 G |
| Total | 0.248 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than tempeh per 100 grams.
| Tempeh | Pistachio | |
|---|---|---|
| linoleic acid | 4.052 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 4.052 G | 13.13 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 (%) |
Pistachio 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 pistachio or tempeh contain more calories in 100 grams?Both pistachio and tempeh are high in calories. Pistachio has 200% more calories than tempeh - pistachio has 572 calories in 100g and tempeh has 192 calories.
Is pistachio or tempeh better for protein?
Both pistachio and tempeh are high in protein. Pistachio has a little more protein ( 0%) than tempeh by weight - pistachio has 21.1g of protein per 100 grams and tempeh has 20.3g of protein.
Does pistachio or tempeh contain more calcium?
Both pistachio and tempeh are high in calcium. Pistachio is very similar to pistachio for calcium - pistachio has 107mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does pistachio or tempeh contain more iron?
Both pistachio and tempeh are high in iron. Pistachio has 50% more iron than tempeh - pistachio has 4mg of iron in 100 grams and tempeh has 2.7mg of iron.
Does pistachio or tempeh contain more potassium?
Both pistachio and tempeh are high in potassium. Pistachio has 140% more potassium than tempeh - pistachio has 1007mg of potassium in 100 grams and tempeh has 412mg of potassium.