Tempeh vs. Pork
Nutrition comparison of Tempeh and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tempeh
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tempeh and pork:
- Both pork and tempeh are high in calories, potassium and protein.
- Pork has more thiamin and Vitamin B12, however, tempeh contains more folate.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of calcium.
USDA sources for nutritional information: Tempeh (Tempeh) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and tempeh are high in calories. Pork has 55% more calories than tempeh - pork has 297 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, tempeh is heavier in protein, heavier in carbs and lighter in fat compared to pork per calorie. Tempeh has a macronutrient ratio of 39:15:47 and for pork, 35:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tempeh | Pork | |
|---|---|---|
| Protein | 39% | 35% |
| Carbohydrates | 15% | ~ |
| Fat | 47% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has less carbohydrates than tempeh - tempeh has 7.6g of total carbs per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and tempeh are high in protein. Pork has 27% more protein than tempeh - pork has 25.7g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Pork is high in saturated fat and tempeh has 67% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
cholesterol
Tempeh has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and tempeh does not contain significant amounts.
Vitamins
Vitamin C
Pork has more Vitamin C than tempeh - pork has 0.7mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin A
Pork and tempeh contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than tempeh - pork has 21iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Pork and tempeh contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Pork has more thiamin and Vitamin B12, however, tempeh contains more folate. Both tempeh and pork contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Tempeh | Pork | |
|---|---|---|
| Thiamin | 0.078 MG | 0.706 MG |
| Riboflavin | 0.358 MG | 0.22 MG |
| Niacin | 2.64 MG | 4.206 MG |
| Pantothenic acid | 0.278 MG | 0.52 MG |
| Vitamin B6 | 0.215 MG | 0.391 MG |
| Folate | 24 UG | 6 UG |
| Vitamin B12 | 0.08 UG | 0.54 UG |
Minerals
calcium
Tempeh is an excellent source of calcium and it has 405% more calcium than pork - pork has 22mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 109% more iron than pork - pork has 1.3mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both pork and tempeh are high in potassium. Tempeh has 14% more potassium than pork - pork has 362mg 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 pork per 100 grams.
| Tempeh | Pork | |
|---|---|---|
| alpha linoleic acid | 0.248 G | 0.07 G |
| Total | 0.248 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than pork per 100 grams.
| Tempeh | Pork | |
|---|---|---|
| linoleic acid | 4.052 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 4.052 G | 1.72 G |
Customize your serving size
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 Tempeh or Pork .
Tempeh g
()
|
Daily Values (%) |
Cooked Pork g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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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% |
|
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 | |||
FAQ
Does pork or tempeh contain more calories in 100 grams?Both pork and tempeh are high in calories. Pork has 60% more calories than tempeh - pork has 297 calories in 100g and tempeh has 192 calories.
Is pork or tempeh better for protein?
Both pork and tempeh are high in protein. Pork has 30% more protein than tempeh - pork has 25.7g of protein per 100 grams and tempeh has 20.3g of protein.
Does pork or tempeh contain more calcium?
Tempeh is a rich source of calcium and it has 410% more calcium than pork - pork has 22mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does pork or tempeh contain more potassium?
Both pork and tempeh are high in potassium. Tempeh has 10% more potassium than pork - pork has 362mg of potassium in 100 grams and tempeh has 412mg of potassium.