Tempeh vs. Broccoli
Nutrition comparison of Tempeh and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tempeh
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tempeh and broccoli:
- Both broccoli and tempeh are high in calcium and potassium.
- Broccoli has 21.2 times less saturated fat than tempeh.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
- Tempeh has more riboflavin, niacin and Vitamin B12, however, broccoli contains more folate.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of protein.
USDA sources for nutritional information: Tempeh (Tempeh) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tempeh is high in calories and broccoli has 82% less calories than tempeh - broccoli has 34 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, tempeh is heavier in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Tempeh has a macronutrient ratio of 39:15:47 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tempeh | Broccoli | |
|---|---|---|
| Protein | 39% | 28% |
| Carbohydrates | 15% | 65% |
| Fat | 47% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and tempeh contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than tempeh - broccoli has 2.6g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Tempeh has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Tempeh is an excellent source of protein and it has 620% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Broccoli has 21.2 times less saturated fat than tempeh - broccoli has 0.11g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than tempeh - broccoli has 89.2mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than tempeh - broccoli has 31ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Broccoli has more Vitamin E than tempeh - broccoli has 0.78mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than tempeh - broccoli has 101.6ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more riboflavin, niacin and Vitamin B12, however, broccoli contains more folate. Both tempeh and broccoli contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Tempeh | Broccoli | |
|---|---|---|
| Thiamin | 0.078 MG | 0.071 MG |
| Riboflavin | 0.358 MG | 0.117 MG |
| Niacin | 2.64 MG | 0.639 MG |
| Pantothenic acid | 0.278 MG | 0.573 MG |
| Vitamin B6 | 0.215 MG | 0.175 MG |
| Folate | 24 UG | 63 UG |
| Vitamin B12 | 0.08 UG | ~ |
Minerals
calcium
Both broccoli and tempeh are high in calcium. Tempeh has 136% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 270% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both broccoli and tempeh are high in potassium. Tempeh has 30% more potassium than broccoli - broccoli has 316mg 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 broccoli per 100 grams.
| Tempeh | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.248 G | 0.0215 G |
| Total | 0.248 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than broccoli per 100 grams.
| Tempeh | Broccoli | |
|---|---|---|
| linoleic acid | 4.052 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 4.052 G | 0.055 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 (%) |
Broccoli 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 broccoli or tempeh contain more calories in 100 grams?Tempeh is high in calories and broccoli has 80% less calories than tempeh - broccoli has 34 calories in 100g and tempeh has 192 calories.
Is broccoli or tempeh better for protein?
Tempeh is a fantastic source of protein and it has 620% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and tempeh has 20.3g of protein.
Does broccoli or tempeh have more carbohydrates?
By weight, broccoli and tempeh contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and tempeh has 7.6g of carbohydrates.
Does broccoli or tempeh contain more calcium?
Both broccoli and tempeh are high in calcium. Tempeh has 140% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does broccoli or tempeh contain more potassium?
Both broccoli and tempeh are high in potassium. Tempeh has 30% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and tempeh has 412mg of potassium.