Cheese vs. Tempeh
Nutrition comparison of Cheese and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and tempeh:
- Both cheese and tempeh are high in calcium, calories and protein.
- Cheese has 57.7 times less carbohydrates than tempeh.
- Cheese is an excellent source of Vitamin A.
- Tempeh has more thiamin, niacin and Vitamin B6, however, cheese contains more Vitamin B12.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheese and tempeh are high in calories. Cheese has 100% more calories than tempeh - cheese has 384 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, cheese is lighter in protein, lighter in carbs and much heavier in fat compared to tempeh per calorie. Cheese has a macronutrient ratio of 25:0:75 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Tempeh | |
|---|---|---|
| Protein | 25% | 39% |
| Carbohydrates | ~ | 15% |
| Fat | 75% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 57.7 times less carbohydrates than tempeh - cheese has 0.13g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
Protein
protein
Both cheese and tempeh are high in protein. Cheese has 16% more protein than tempeh - cheese has 23.5g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Cheese is high in saturated fat and tempeh has 84% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
cholesterol
Tempeh has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and tempeh does not contain significant amounts.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than tempeh - cheese has 174ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than tempeh - cheese has 21iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Cheese and tempeh contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Cheese and tempeh contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more thiamin, niacin and Vitamin B6, however, cheese contains more Vitamin B12. Both cheese and tempeh contain significant amounts of riboflavin, pantothenic acid and folate.
| Cheese | Tempeh | |
|---|---|---|
| Thiamin | 0.023 MG | 0.078 MG |
| Riboflavin | 0.318 MG | 0.358 MG |
| Niacin | 0.114 MG | 2.64 MG |
| Pantothenic acid | 0.249 MG | 0.278 MG |
| Vitamin B6 | 0.061 MG | 0.215 MG |
| Folate | 13 UG | 24 UG |
| Vitamin B12 | 1.23 UG | 0.08 UG |
Minerals
calcium
Both cheese and tempeh are high in calcium. Cheese has 494% more calcium than tempeh - cheese has 659mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 358% more iron than cheese - cheese has 0.59mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Tempeh is an excellent source of potassium and it has 385% more potassium than cheese - cheese has 85mg of potassium per 100 grams and tempeh has 412mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cheese and tempeh contain significant amounts of alpha linoleic acid (ALA).
| Cheese | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.248 G |
| Total | 0.332 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than cheese per 100 grams.
| Cheese | Tempeh | |
|---|---|---|
| linoleic acid | 0.532 G | 4.052 G |
| Total | 0.532 G | 4.052 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cheese or Tempeh .
Cheese g
()
|
Daily Values (%) |
Tempeh g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 cheese or tempeh contain more calories in 100 grams?Both cheese and tempeh are high in calories. Cheese has 100% more calories than tempeh - cheese has 384 calories in 100g and tempeh has 192 calories.
Is cheese or tempeh better for protein?
Both cheese and tempeh are high in protein. Cheese has 20% more protein than tempeh - cheese has 23.5g of protein per 100 grams and tempeh has 20.3g of protein.
Does cheese or tempeh contain more calcium?
Both cheese and tempeh are high in calcium. Cheese has 490% more calcium than tempeh - cheese has 659mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does cheese or tempeh contain more potassium?
Tempeh is a rich source of potassium and it has 390% more potassium than cheese - cheese has 85mg of potassium in 100 grams and tempeh has 412mg of potassium.