Tempeh vs. Russet Potato
Nutrition comparison of Tempeh and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tempeh
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tempeh and russet potato:
- Both russet potato and tempeh are high in potassium.
- Russet potato has 96.6 times less saturated fat than tempeh.
- Tempeh has 58% less carbohydrates than russet potato.
- Tempeh has more riboflavin, niacin and Vitamin B12.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of calcium and protein.
USDA sources for nutritional information: Tempeh (Tempeh) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tempeh is high in calories and russet potato has 59% less calories than tempeh - russet potato has 79 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, tempeh is much heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Tempeh has a macronutrient ratio of 39:15:47 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tempeh | Russet Potato | |
|---|---|---|
| Protein | 39% | 11% |
| Carbohydrates | 15% | 89% |
| Fat | 47% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Tempeh has 58% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Russet potato has more dietary fiber than tempeh - russet potato has 1.3g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Russet potato and tempeh contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Tempeh is an excellent source of protein and it has 848% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Russet potato has 96.6 times less saturated fat than tempeh - russet potato has 0.03g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
Vitamin C
Russet potato has more Vitamin C than tempeh - russet potato has 5.7mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin A
Russet potato and tempeh contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Russet potato and tempeh contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Russet potato and tempeh contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more riboflavin, niacin and Vitamin B12. Both tempeh and russet potato contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Tempeh | Russet Potato | |
|---|---|---|
| Thiamin | 0.078 MG | 0.082 MG |
| Riboflavin | 0.358 MG | 0.033 MG |
| Niacin | 2.64 MG | 1.035 MG |
| Pantothenic acid | 0.278 MG | 0.301 MG |
| Vitamin B6 | 0.215 MG | 0.345 MG |
| Folate | 24 UG | 14 UG |
| Vitamin B12 | 0.08 UG | ~ |
Minerals
calcium
Tempeh is an excellent source of calcium and it has 754% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 214% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both russet potato and tempeh are high in potassium. Russet potato is very similar to tempeh for potassium - russet potato has 417mg 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 russet potato per 100 grams.
| Tempeh | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.248 G | 0.01 G |
| Total | 0.248 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than russet potato per 100 grams.
| Tempeh | Russet Potato | |
|---|---|---|
| linoleic acid | 4.052 G | 0.032 G |
| Total | 4.052 G | 0.032 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: Tempeh (Tempeh) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Tempeh g
()
|
Daily Values (%) |
Russet Potato g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 russet potato or tempeh contain more calories in 100 grams?Tempeh is high in calories and russet potato has 60% less calories than tempeh - russet potato has 79 calories in 100g and tempeh has 192 calories.
Is russet potato or tempeh better for protein?
Tempeh is a fantastic source of protein and it has 850% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and tempeh has 20.3g of protein.
Does russet potato or tempeh have more carbohydrates?
By weight, tempeh has 60% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and tempeh has 7.6g of carbohydrates.
Does russet potato or tempeh contain more calcium?
Tempeh is a rich source of calcium and it has 750% more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does russet potato or tempeh contain more potassium?
Both russet potato and tempeh are high in potassium. Russet potato is very similar to tempeh for potassium - russet potato has 417mg of potassium in 100 grams and tempeh has 412mg of potassium.