Tempeh vs. Cashews
Nutrition comparison of Tempeh and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tempeh
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tempeh and cashews:
- Both cashews and tempeh are high in calories, iron, potassium and protein.
- Cashew has more thiamin and pantothenic acid, however, tempeh contains more riboflavin, niacin and Vitamin B12.
- Cashew is an excellent source of dietary fiber.
- Tempeh is an excellent source of calcium.
USDA sources for nutritional information: Tempeh (Tempeh) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and tempeh are high in calories. Cashew has 188% more calories than tempeh - cashew has 553 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, tempeh is much heavier in protein, lighter in carbs and lighter in fat compared to cashews per calorie. Tempeh has a macronutrient ratio of 39:15:47 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tempeh | Cashews | |
|---|---|---|
| Protein | 39% | 13% |
| Carbohydrates | 15% | 21% |
| Fat | 47% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and tempeh has 75% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than tempeh - cashew has 3.3g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Tempeh has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Both cashews and tempeh are high in protein. Tempeh has 11% more protein than cashew - cashew has 18.2g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Cashew is high in saturated fat and tempeh has 67% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
Vitamin C
Cashews and tempeh contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Cashew has more Vitamin E than tempeh - cashew has 0.9mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Cashew has more Vitamin K than tempeh - cashew has 34.1ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Cashew has more thiamin and pantothenic acid, however, tempeh contains more riboflavin, niacin and Vitamin B12. Both tempeh and cashews contain significant amounts of Vitamin B6 and folate.
| Tempeh | Cashews | |
|---|---|---|
| Thiamin | 0.078 MG | 0.423 MG |
| Riboflavin | 0.358 MG | 0.058 MG |
| Niacin | 2.64 MG | 1.062 MG |
| Pantothenic acid | 0.278 MG | 0.864 MG |
| Vitamin B6 | 0.215 MG | 0.417 MG |
| Folate | 24 UG | 25 UG |
| Vitamin B12 | 0.08 UG | ~ |
Minerals
calcium
Tempeh is an excellent source of calcium and it has 200% more calcium than cashew - cashew has 37mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Both cashews and tempeh are high in iron. Cashew has 147% more iron than tempeh - cashew has 6.7mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both cashews and tempeh are high in potassium. Cashew has 60% more potassium than tempeh - cashew has 660mg 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 cashew per 100 grams.
| Tempeh | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.248 G | 0.062 G |
| Total | 0.248 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, both tempeh and cashews contain significant amounts of linoleic acid.
| Tempeh | Cashews | |
|---|---|---|
| linoleic acid | 4.052 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 4.052 G | 8.048 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 (%) |
Cashews 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 cashews or tempeh contain more calories in 100 grams?Both cashews and tempeh are high in calories. Cashew has 190% more calories than tempeh - cashew has 553 calories in 100g and tempeh has 192 calories.
Is cashews or tempeh better for protein?
Both cashews and tempeh are high in protein. Tempeh has 10% more protein than cashew - cashew has 18.2g of protein per 100 grams and tempeh has 20.3g of protein.
Does cashews or tempeh contain more calcium?
Tempeh is a rich source of calcium and it has 200% more calcium than cashew - cashew has 37mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does cashews or tempeh contain more iron?
Both cashews and tempeh are high in iron. Cashew has 150% more iron than tempeh - cashew has 6.7mg of iron in 100 grams and tempeh has 2.7mg of iron.
Does cashews or tempeh contain more potassium?
Both cashews and tempeh are high in potassium. Cashew has 60% more potassium than tempeh - cashew has 660mg of potassium in 100 grams and tempeh has 412mg of potassium.