Tempeh vs. Edamame
Nutrition comparison of Tempeh and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tempeh
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tempeh and edamame:
- Both edamame and tempeh are high in calcium, calories, iron, potassium and protein.
- Edamame has 3.1 times less saturated fat than tempeh.
- Edamame has more thiamin and folate, however, tempeh contains more riboflavin, niacin, Vitamin B6 and Vitamin B12.
- Edamame is an excellent source of dietary fiber.
USDA sources for nutritional information: Tempeh (Tempeh) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and tempeh are high in calories. Tempeh has 59% more calories than edamame - edamame has 121 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, tempeh is lighter in carbs, heavier in fat and similar to edamame for protein. Tempeh has a macronutrient ratio of 39:15:47 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tempeh | Edamame | |
|---|---|---|
| Protein | 39% | 37% |
| Carbohydrates | 15% | 27% |
| Fat | 47% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and tempeh contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than tempeh - edamame has 5.2g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Tempeh has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Both edamame and tempeh are high in protein. Tempeh has 70% more protein than edamame - edamame has 11.9g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Edamame has 3.1 times less saturated fat than tempeh - edamame has 0.62g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
trans fat
Both edamame and tempeh are low in trans fat - edamame has 0.01g of trans fat per 100 grams and tempeh does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than tempeh - edamame has 6.1mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin A
Edamame has more Vitamin A than tempeh - edamame has 15ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Edamame has more Vitamin E than tempeh - edamame has 0.68mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Edamame has more Vitamin K than tempeh - edamame has 26.7ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Edamame has more thiamin and folate, however, tempeh contains more riboflavin, niacin, Vitamin B6 and Vitamin B12. Both tempeh and edamame contain significant amounts of pantothenic acid.
| Tempeh | Edamame | |
|---|---|---|
| Thiamin | 0.078 MG | 0.2 MG |
| Riboflavin | 0.358 MG | 0.155 MG |
| Niacin | 2.64 MG | 0.915 MG |
| Pantothenic acid | 0.278 MG | 0.395 MG |
| Vitamin B6 | 0.215 MG | 0.1 MG |
| Folate | 24 UG | 311 UG |
| Vitamin B12 | 0.08 UG | ~ |
Minerals
calcium
Both edamame and tempeh are high in calcium. Tempeh has 76% more calcium than edamame - edamame has 63mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Both edamame and tempeh are high in iron. Tempeh has 19% more iron than edamame - edamame has 2.3mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both edamame and tempeh are high in potassium. Edamame has a little more potassium (6%) than tempeh by weight - edamame has 436mg of potassium per 100 grams and tempeh has 412mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both tempeh and edamame contain significant amounts of alpha linoleic acid (ALA).
| Tempeh | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.248 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.248 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than edamame per 100 grams.
| Tempeh | Edamame | |
|---|---|---|
| linoleic acid | 4.052 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 4.052 G | 1.794 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 (%) |
Edamame 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 % |
|
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 edamame or tempeh contain more calories in 100 grams?Both edamame and tempeh are high in calories. Tempeh has 60% more calories than edamame - edamame has 121 calories in 100g and tempeh has 192 calories.
Is edamame or tempeh better for protein?
Both edamame and tempeh are high in protein. Tempeh has 70% more protein than edamame - edamame has 11.9g of protein per 100 grams and tempeh has 20.3g of protein.
Does edamame or tempeh contain more calcium?
Both edamame and tempeh are high in calcium. Tempeh has 80% more calcium than edamame - edamame has 63mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does edamame or tempeh contain more iron?
Both edamame and tempeh are high in iron. Tempeh has 20% more iron than edamame - edamame has 2.3mg of iron in 100 grams and tempeh has 2.7mg of iron.
Does edamame or tempeh contain more potassium?
Both edamame and tempeh are high in potassium. Edamame has a little more potassium ( 10%) than tempeh by weight - edamame has 436mg of potassium in 100 grams and tempeh has 412mg of potassium.