Salmon vs. Tempeh
Nutrition comparison of Salmon and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and tempeh:
- Both tempeh and salmon are high in calories, potassium and protein.
- Salmon has 68% less saturated fat than tempeh.
- Salmon is an excellent source of Vitamin D.
- Tempeh has more riboflavin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of calcium.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both tempeh and salmon are high in calories. Tempeh has 51% more calories than salmon - tempeh has 192 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, lighter in carbs and lighter in fat compared to tempeh per calorie. Salmon has a macronutrient ratio of 67:0:33 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Tempeh | |
|---|---|---|
| Protein | 67% | 39% |
| Carbohydrates | ~ | 15% |
| Fat | 33% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than tempeh - tempeh has 7.6g of total carbs per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both tempeh and salmon are high in protein. Tempeh is very similar to tempeh for protein - tempeh has 20.3g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Salmon has 68% less saturated fat than tempeh - tempeh has 2.5g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and tempeh are low in trans fat - salmon has 0.03g of trans fat per 100 grams and tempeh does not contain significant amounts.
cholesterol
Tempeh has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and tempeh does not contain significant amounts.
Vitamins
Vitamin A
Salmon has more Vitamin A than tempeh - salmon has 35ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than tempeh - salmon has 435iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Salmon has more Vitamin E than tempeh - salmon has 0.4mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Salmon and tempeh contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more riboflavin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both salmon and tempeh contain significant amounts of thiamin.
| Salmon | Tempeh | |
|---|---|---|
| Thiamin | 0.08 MG | 0.078 MG |
| Riboflavin | 0.105 MG | 0.358 MG |
| Niacin | 7.995 MG | 2.64 MG |
| Pantothenic acid | 1.03 MG | 0.278 MG |
| Vitamin B6 | 0.611 MG | 0.215 MG |
| Folate | 4 UG | 24 UG |
| Vitamin B12 | 4.15 UG | 0.08 UG |
Minerals
calcium
Tempeh is an excellent source of calcium and it has 14 times more calcium than salmon - tempeh has 111mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Tempeh is a great source of iron and it has 611% more iron than salmon - tempeh has 2.7mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both tempeh and salmon are high in potassium. Tempeh has 13% more potassium than salmon - tempeh has 412mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tempeh has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than tempeh per 100 grams.
| Salmon | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.248 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than salmon per 100 grams.
| Salmon | Tempeh | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 4.052 G |
| Total | 0.085 G | 4.052 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.
Salmon g
()
|
Daily Values (%) |
Tempeh 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 tempeh or salmon contain more calories in 100 grams?Both tempeh and salmon are high in calories. Tempeh has 50% more calories than salmon - tempeh has 192 calories in 100g and salmon has 127 calories.
Is tempeh or salmon better for protein?
Both tempeh and salmon are high in protein. Tempeh is very similar to tempeh for protein - tempeh has 20.3g of protein per 100 grams and salmon has 20.5g of protein.
Does tempeh or salmon contain more calcium?
Tempeh is a rich source of calcium and it has 14 times more calcium than salmon - tempeh has 111mg of calcium in 100 grams and salmon has 7mg of calcium.
Does tempeh or salmon contain more potassium?
Both tempeh and salmon are high in potassium. Tempeh has 10% more potassium than salmon - tempeh has 412mg of potassium in 100 grams and salmon has 366mg of potassium.