Canned Tuna vs. Tempeh
Nutrition comparison of Canned Tuna and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canned tuna
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canned tuna and tempeh:
- Both canned tuna and tempeh are high in calories, potassium and protein.
- Canned tuna has 69% less saturated fat than tempeh.
- Tempeh has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of calcium.
USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both canned tuna and tempeh are high in calories. Tempeh has 50% more calories than canned tuna - canned tuna has 128 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, canned tuna is much heavier in protein, lighter in carbs and much lighter in fat compared to tempeh per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Canned Tuna | Tempeh | |
|---|---|---|
| Protein | 78% | 39% |
| Carbohydrates | ~ | 15% |
| Fat | 22% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Canned tuna has less carbohydrates than tempeh - tempeh has 7.6g of total carbs per 100 grams and canned tuna does not contain significant amounts.
Protein
protein
Both canned tuna and tempeh are high in protein. Canned tuna has 16% more protein than tempeh - canned tuna has 23.6g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Canned tuna has 69% less saturated fat than tempeh - canned tuna has 0.79g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
cholesterol
Tempeh has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and tempeh does not contain significant amounts.
Vitamins
Vitamin A
Canned tuna has more Vitamin A than tempeh - canned tuna has 6ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12. Both canned tuna and tempeh contain significant amounts of Vitamin B6.
| Canned Tuna | Tempeh | |
|---|---|---|
| Thiamin | 0.008 MG | 0.078 MG |
| Riboflavin | 0.044 MG | 0.358 MG |
| Niacin | 5.799 MG | 2.64 MG |
| Pantothenic acid | 0.124 MG | 0.278 MG |
| Vitamin B6 | 0.217 MG | 0.215 MG |
| Folate | 2 UG | 24 UG |
| Vitamin B12 | 1.17 UG | 0.08 UG |
Minerals
calcium
Tempeh is an excellent source of calcium and it has 693% more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 178% more iron than canned tuna - canned tuna has 0.97mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both canned tuna and tempeh are high in potassium. Tempeh has 74% more potassium than canned tuna - canned tuna has 237mg 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 canned tuna per 100 grams, however, canned tuna contains more dha, epa and dpa than tempeh per 100 grams.
| Canned Tuna | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.248 G |
| DHA | 0.629 G | ~ |
| EPA | 0.233 G | ~ |
| DPA | 0.018 G | ~ |
| Total | 0.951 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than canned tuna per 100 grams.
| Canned Tuna | Tempeh | |
|---|---|---|
| linoleic acid | 0.055 G | 4.052 G |
| other omega 6 | 0.051 G | ~ |
| Total | 0.106 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: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Tempeh (Tempeh) .
Canned Tuna g
()
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Daily Values (%) |
Tempeh g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does canned tuna or tempeh contain more calories in 100 grams?Both canned tuna and tempeh are high in calories. Tempeh has 50% more calories than canned tuna - canned tuna has 128 calories in 100g and tempeh has 192 calories.
Is canned tuna or tempeh better for protein?
Both canned tuna and tempeh are high in protein. Canned tuna has 20% more protein than tempeh - canned tuna has 23.6g of protein per 100 grams and tempeh has 20.3g of protein.
Does canned tuna or tempeh contain more calcium?
Tempeh is a rich source of calcium and it has 690% more calcium than canned tuna - canned tuna has 14mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does canned tuna or tempeh contain more potassium?
Both canned tuna and tempeh are high in potassium. Tempeh has 70% more potassium than canned tuna - canned tuna has 237mg of potassium in 100 grams and tempeh has 412mg of potassium.