Kefir vs. Tempeh
Nutrition comparison of Kefir and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and tempeh:
- Both kefir and tempeh are high in calcium.
- Kefir has 74% less saturated fat than tempeh.
- Kefir is an excellent source of Vitamin A.
- Tempeh has more thiamin, riboflavin, niacin and Vitamin B6, however, kefir contains more Vitamin B12.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of potassium and protein.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tempeh is high in calories and kefir has 78% less calories than tempeh - kefir has 43 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, kefir is lighter in protein, much heavier in carbs and much lighter in fat compared to tempeh per calorie. Kefir has a macronutrient ratio of 35:44:21 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Tempeh | |
|---|---|---|
| Protein | 35% | 39% |
| Carbohydrates | 44% | 15% |
| Fat | 21% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Kefir and tempeh contain similar amounts of carbs - kefir has 4.8g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
sugar
Tempeh has less sugar than kefir - kefir has 4.6g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Tempeh is an excellent source of protein and it has 435% more protein than kefir - kefir has 3.8g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Kefir has 74% less saturated fat than tempeh - kefir has 0.66g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
trans fat
Both kefir and tempeh are low in trans fat - kefir has 0.04g of trans fat per 100 grams and tempeh does not contain significant amounts.
cholesterol
Both kefir and tempeh are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and tempeh does not contain significant amounts.
Vitamins
Vitamin C
Kefir and tempeh contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin A
Kefir is an excellent source of Vitamin A and it has more Vitamin A than tempeh - kefir has 171ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin D
Kefir has more Vitamin D than tempeh - kefir has 41iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Kefir and tempeh contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Kefir and tempeh contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more thiamin, riboflavin, niacin and Vitamin B6, however, kefir contains more Vitamin B12. Both kefir and tempeh contain significant amounts of pantothenic acid and folate.
| Kefir | Tempeh | |
|---|---|---|
| Thiamin | 0.03 MG | 0.078 MG |
| Riboflavin | 0.135 MG | 0.358 MG |
| Niacin | 0.15 MG | 2.64 MG |
| Pantothenic acid | 0.385 MG | 0.278 MG |
| Vitamin B6 | 0.058 MG | 0.215 MG |
| Folate | 13 UG | 24 UG |
| Vitamin B12 | 0.29 UG | 0.08 UG |
Minerals
calcium
Both kefir and tempeh are high in calcium. Kefir has 17% more calcium than tempeh - kefir has 130mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 66 times more iron than kefir - kefir has 0.04mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Tempeh is an excellent source of potassium and it has 151% more potassium than kefir - kefir has 164mg 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 kefir per 100 grams.
| Kefir | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.248 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than kefir per 100 grams.
| Kefir | Tempeh | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 4.052 G |
| Total | 0.044 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.
Kefir 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 kefir or tempeh contain more calories in 100 grams?Tempeh is high in calories and kefir has 80% less calories than tempeh - kefir has 43 calories in 100g and tempeh has 192 calories.
Is kefir or tempeh better for protein?
Tempeh is a fantastic source of protein and it has 440% more protein than kefir - kefir has 3.8g of protein per 100 grams and tempeh has 20.3g of protein.
Does kefir or tempeh have more carbohydrates?
By weight, kefir and tempeh contain similar amounts of carbs - kefir has 4.8g of carbs for 100g and tempeh has 7.6g of carbohydrates.
Does kefir or tempeh contain more calcium?
Both kefir and tempeh are high in calcium. Kefir has 20% more calcium than tempeh - kefir has 130mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does kefir or tempeh contain more potassium?
Tempeh is a rich source of potassium and it has 150% more potassium than kefir - kefir has 164mg of potassium in 100 grams and tempeh has 412mg of potassium.