Tempeh vs. Spinach
Nutrition comparison of Tempeh and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tempeh
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tempeh and spinach:
- Both spinach and tempeh are high in calcium, iron and potassium.
- Spinach has 39.3 times less saturated fat than tempeh.
- Spinach is a great source of dietary fiber.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Tempeh has more niacin, pantothenic acid and Vitamin B12, however, spinach contains more folate.
- Tempeh is an excellent source of protein.
USDA sources for nutritional information: Tempeh (Tempeh) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tempeh is high in calories and spinach has 88% less calories than tempeh - spinach has 23 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, tempeh is much lighter in carbs, much heavier in fat and similar to spinach for protein. Tempeh has a macronutrient ratio of 39:15:47 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tempeh | Spinach | |
|---|---|---|
| Protein | 39% | 40% |
| Carbohydrates | 15% | 49% |
| Fat | 47% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach and tempeh contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than tempeh - spinach has 2.2g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Spinach and tempeh contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Tempeh is an excellent source of protein and it has 609% more protein than spinach - spinach has 2.9g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Spinach has 39.3 times less saturated fat than tempeh - spinach has 0.06g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than tempeh - spinach has 28.1mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than tempeh - spinach has 469ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Spinach has more Vitamin E than tempeh - spinach has 2mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than tempeh - spinach has 482.9ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more niacin, pantothenic acid and Vitamin B12, however, spinach contains more folate. Both tempeh and spinach contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Tempeh | Spinach | |
|---|---|---|
| Thiamin | 0.078 MG | 0.078 MG |
| Riboflavin | 0.358 MG | 0.189 MG |
| Niacin | 2.64 MG | 0.724 MG |
| Pantothenic acid | 0.278 MG | 0.065 MG |
| Vitamin B6 | 0.215 MG | 0.195 MG |
| Folate | 24 UG | 194 UG |
| Vitamin B12 | 0.08 UG | ~ |
Minerals
calcium
Both spinach and tempeh are high in calcium. Tempeh has 12% more calcium than spinach - spinach has 99mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Both spinach and tempeh are high in iron. Spinach is very similar to tempeh for iron - spinach has 2.7mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both spinach and tempeh are high in potassium. Spinach has 35% more potassium than tempeh - spinach has 558mg 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 spinach contain significant amounts of alpha linoleic acid (ALA).
| Tempeh | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.248 G | 0.138 G |
| Total | 0.248 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than spinach per 100 grams.
| Tempeh | Spinach | |
|---|---|---|
| linoleic acid | 4.052 G | 0.026 G |
| Total | 4.052 G | 0.026 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 (%) |
Spinach 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 spinach or tempeh contain more calories in 100 grams?Tempeh is high in calories and spinach has 90% less calories than tempeh - spinach has 23 calories in 100g and tempeh has 192 calories.
Is spinach or tempeh better for protein?
Tempeh is a fantastic source of protein and it has 610% more protein than spinach - spinach has 2.9g of protein per 100 grams and tempeh has 20.3g of protein.
Does spinach or tempeh have more carbohydrates?
By weight, spinach and tempeh contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and tempeh has 7.6g of carbohydrates.
Does spinach or tempeh contain more calcium?
Both spinach and tempeh are high in calcium. Tempeh has 10% more calcium than spinach - spinach has 99mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does spinach or tempeh contain more iron?
Both spinach and tempeh are high in iron. Spinach is very similar to tempeh for iron - spinach has 2.7mg of iron in 100 grams and tempeh has 2.7mg of iron.
Does spinach or tempeh contain more potassium?
Both spinach and tempeh are high in potassium. Spinach has 40% more potassium than tempeh - spinach has 558mg of potassium in 100 grams and tempeh has 412mg of potassium.