Egg White vs. Tempeh
Nutrition comparison of Egg White and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and tempeh:
- Both egg white and tempeh are high in protein.
- Egg white has 9.4 times less carbohydrates than tempeh.
- Tempeh has more thiamin, niacin, Vitamin B6 and folate.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of calcium and potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tempeh is high in calories and egg white has 73% less calories than tempeh - egg white has 52 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, egg white is much heavier in protein, lighter in carbs and much lighter in fat compared to tempeh per calorie. Egg white has a macronutrient ratio of 91:6:3 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Tempeh | |
|---|---|---|
| Protein | 91% | 39% |
| Carbohydrates | 6% | 15% |
| Fat | 3% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 9.4 times less carbohydrates than tempeh - egg white has 0.73g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
sugar
Egg white and tempeh contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Both egg white and tempeh are high in protein. Tempeh has 86% more protein than egg white - egg white has 10.9g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Egg white has less saturated fat than tempeh - tempeh has 2.5g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
The B Vitamins
Tempeh has more thiamin, niacin, Vitamin B6 and folate. Both egg white and tempeh contain significant amounts of riboflavin, pantothenic acid and Vitamin B12.
| Egg White | Tempeh | |
|---|---|---|
| Thiamin | 0.004 MG | 0.078 MG |
| Riboflavin | 0.439 MG | 0.358 MG |
| Niacin | 0.105 MG | 2.64 MG |
| Pantothenic acid | 0.19 MG | 0.278 MG |
| Vitamin B6 | 0.005 MG | 0.215 MG |
| Folate | 4 UG | 24 UG |
| Vitamin B12 | 0.09 UG | 0.08 UG |
Minerals
calcium
Tempeh is an excellent source of calcium and it has 14 times more calcium than egg white - egg white has 7mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 32 times more iron than egg white - egg white has 0.08mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Tempeh is an excellent source of potassium and it has 153% more potassium than egg white - egg white has 163mg of potassium per 100 grams and tempeh has 412mg of potassium.
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.
Egg White g
()
|
Daily Values (%) |
Tempeh 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 egg white or tempeh contain more calories in 100 grams?Tempeh is high in calories and egg white has 70% less calories than tempeh - egg white has 52 calories in 100g and tempeh has 192 calories.
Is egg white or tempeh better for protein?
Both egg white and tempeh are high in protein. Tempeh has 90% more protein than egg white - egg white has 10.9g of protein per 100 grams and tempeh has 20.3g of protein.
Does egg white or tempeh contain more calcium?
Tempeh is a rich source of calcium and it has 14 times more calcium than egg white - egg white has 7mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does egg white or tempeh contain more potassium?
Tempeh is a rich source of potassium and it has 150% more potassium than egg white - egg white has 163mg of potassium in 100 grams and tempeh has 412mg of potassium.