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.
Detailed nutritional comparison of tempeh and pork is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Tempeh (Tempeh) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Tempeh src
Image of Pork src

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 .

Note: The specific food items compared are: Tempeh (Tempeh) and Pork (Pork, fresh, ground, cooked) .

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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.

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