Mushroom vs. Tempeh
Nutrition comparison of Mushroom and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and tempeh:
- Both tempeh and mushroom are high in potassium.
- Mushroom has 49.7 times less saturated fat than tempeh.
- Mushroom has more pantothenic acid, however, tempeh contains more Vitamin B6.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of calcium and protein.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tempeh is high in calories and mushroom has 89% less calories than tempeh - tempeh has 192 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is heavier in protein, much heavier in carbs and much lighter in fat compared to tempeh per calorie. Mushroom has a macronutrient ratio of 44:47:9 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Tempeh | |
|---|---|---|
| Protein | 44% | 39% |
| Carbohydrates | 47% | 15% |
| Fat | 9% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Tempeh and mushroom contain similar amounts of carbs - tempeh has 7.6g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Mushroom has more dietary fiber than tempeh - mushroom has 1g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Tempeh has less sugar than mushroom - mushroom has 2g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Tempeh is an excellent source of protein and it has 557% more protein than mushroom - tempeh has 20.3g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Mushroom has 49.7 times less saturated fat than tempeh - tempeh has 2.5g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Mushroom has more Vitamin C than tempeh - mushroom has 2.1mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than tempeh - mushroom has 7iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Mushroom and tempeh contain similar amounts of Vitamin E - mushroom has 0.01mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Mushroom has more pantothenic acid, however, tempeh contains more Vitamin B6. Both mushroom and tempeh contain significant amounts of thiamin, riboflavin, niacin, folate and Vitamin B12.
| Mushroom | Tempeh | |
|---|---|---|
| Thiamin | 0.081 MG | 0.078 MG |
| Riboflavin | 0.402 MG | 0.358 MG |
| Niacin | 3.607 MG | 2.64 MG |
| Pantothenic acid | 1.497 MG | 0.278 MG |
| Vitamin B6 | 0.104 MG | 0.215 MG |
| Folate | 17 UG | 24 UG |
| Vitamin B12 | 0.04 UG | 0.08 UG |
Minerals
calcium
Tempeh is an excellent source of calcium and it has 36 times more calcium than mushroom - tempeh has 111mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Tempeh is a great source of iron and it has 440% more iron than mushroom - tempeh has 2.7mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both tempeh and mushroom are high in potassium. Tempeh has 30% more potassium than mushroom - tempeh has 412mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than mushroom per 100 grams.
| Mushroom | Tempeh | |
|---|---|---|
| linoleic acid | 0.16 G | 4.052 G |
| Total | 0.16 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.
Mushroom 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 tempeh or mushroom contain more calories in 100 grams?Tempeh is high in calories and mushroom has 90% less calories than tempeh - tempeh has 192 calories in 100g and mushroom has 22 calories.
Is tempeh or mushroom better for protein?
Tempeh is a fantastic source of protein and it has 560% more protein than mushroom - tempeh has 20.3g of protein per 100 grams and mushroom has 3.1g of protein.
Does tempeh or mushroom have more carbohydrates?
By weight, tempeh and mushroom contain similar amounts of carbs - tempeh has 7.6g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does tempeh or mushroom contain more calcium?
Tempeh is a rich source of calcium and it has 36 times more calcium than mushroom - tempeh has 111mg of calcium in 100 grams and mushroom has 3mg of calcium.
Does tempeh or mushroom contain more potassium?
Both tempeh and mushroom are high in potassium. Tempeh has 30% more potassium than mushroom - tempeh has 412mg of potassium in 100 grams and mushroom has 318mg of potassium.