Boiled Egg vs. Tempeh
Nutrition comparison of Cooked Boiled Egg and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and tempeh:
- Both boiled egg and tempeh are high in calcium, calories and protein.
- Boiled egg has 5.8 times less carbohydrates than tempeh.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Tempeh has more niacin, however, boiled egg contains more pantothenic acid and Vitamin B12.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both boiled egg and tempeh are high in calories. Tempeh has 24% more calories than boiled egg - boiled egg has 155 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, boiled egg is lighter in protein, lighter in carbs and heavier in fat compared to tempeh per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Tempeh | |
|---|---|---|
| Protein | 34% | 39% |
| Carbohydrates | 3% | 15% |
| Fat | 64% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Boiled egg has 5.8 times less carbohydrates than tempeh - boiled egg has 1.1g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
sugar
Tempeh has less sugar than boiled egg - boiled egg has 1.1g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Both boiled egg and tempeh are high in protein. Tempeh has 61% more protein than boiled egg - boiled egg has 12.6g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Boiled egg and tempeh contain similar amounts of saturated fat - boiled egg has 3.3g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and tempeh has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and tempeh does not contain significant amounts.
Vitamins
Vitamin A
Boiled egg is a great source of Vitamin A and it has more Vitamin A than tempeh - boiled egg has 149ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than tempeh - boiled egg has 87iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Boiled egg has more Vitamin E than tempeh - boiled egg has 1mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Boiled egg and tempeh contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more niacin, however, boiled egg contains more pantothenic acid and Vitamin B12. Both boiled egg and tempeh contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Boiled Egg | Tempeh | |
|---|---|---|
| Thiamin | 0.066 MG | 0.078 MG |
| Riboflavin | 0.513 MG | 0.358 MG |
| Niacin | 0.064 MG | 2.64 MG |
| Pantothenic acid | 1.398 MG | 0.278 MG |
| Vitamin B6 | 0.121 MG | 0.215 MG |
| Folate | 44 UG | 24 UG |
| Vitamin B12 | 1.11 UG | 0.08 UG |
Minerals
calcium
Both boiled egg and tempeh are high in calcium. Tempeh has 122% more calcium than boiled egg - boiled egg has 50mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 127% more iron than boiled egg - boiled egg has 1.2mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Tempeh is an excellent source of potassium and it has 227% more potassium than boiled egg - boiled egg has 126mg 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 boiled egg per 100 grams, however, boiled egg contains more dha than tempeh per 100 grams.
| Boiled Egg | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.248 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than boiled egg per 100 grams.
| Boiled Egg | Tempeh | |
|---|---|---|
| linoleic acid | 1.188 G | 4.052 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 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.
Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Tempeh (Tempeh) .
Cooked Boiled Egg 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 boiled egg or tempeh contain more calories in 100 grams?Both boiled egg and tempeh are high in calories. Tempeh has 20% more calories than boiled egg - boiled egg has 155 calories in 100g and tempeh has 192 calories.
Is boiled egg or tempeh better for protein?
Both boiled egg and tempeh are high in protein. Tempeh has 60% more protein than boiled egg - boiled egg has 12.6g of protein per 100 grams and tempeh has 20.3g of protein.
Does boiled egg or tempeh contain more calcium?
Both boiled egg and tempeh are high in calcium. Tempeh has 120% more calcium than boiled egg - boiled egg has 50mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does boiled egg or tempeh contain more potassium?
Tempeh is a rich source of potassium and it has 230% more potassium than boiled egg - boiled egg has 126mg of potassium in 100 grams and tempeh has 412mg of potassium.