Parmesan Cheese vs. Tempeh
Nutrition comparison of Parmesan Cheese and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and tempeh:
- Both parmesan cheese and tempeh are high in calcium, calories and protein.
- Parmesan cheese is an excellent source of Vitamin A.
- Tempeh has more niacin, Vitamin B6 and folate, however, parmesan cheese contains more Vitamin B12.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of potassium.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both parmesan cheese and tempeh are high in calories. Parmesan cheese has 104% more calories than tempeh - parmesan cheese has 392 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, parmesan cheese is lighter in carbs, heavier in fat and similar to tempeh for protein. Parmesan cheese has a macronutrient ratio of 38:3:59 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Tempeh | |
|---|---|---|
| Protein | 38% | 39% |
| Carbohydrates | 3% | 15% |
| Fat | 59% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Parmesan cheese and tempeh contain similar amounts of carbs - parmesan cheese has 3.2g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
sugar
Parmesan cheese and tempeh contain similar amounts of sugar - parmesan cheese has 0.11g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Both parmesan cheese and tempeh are high in protein. Parmesan cheese has 76% more protein than tempeh - parmesan cheese has 35.8g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and tempeh has 83% less saturated fat than parmesan cheese - parmesan cheese has 14.9g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
cholesterol
Tempeh has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and tempeh does not contain significant amounts.
Vitamins
Vitamin A
Parmesan cheese is an excellent source of Vitamin A and it has more Vitamin A than tempeh - parmesan cheese has 207ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin D
Parmesan cheese has more Vitamin D than tempeh - parmesan cheese has 19iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Parmesan cheese and tempeh contain similar amounts of Vitamin E - parmesan cheese has 0.22mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Parmesan cheese and tempeh contain similar amounts of Vitamin K - parmesan cheese has 1.7ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more niacin, Vitamin B6 and folate, however, parmesan cheese contains more Vitamin B12. Both parmesan cheese and tempeh contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Parmesan Cheese | Tempeh | |
|---|---|---|
| Thiamin | 0.039 MG | 0.078 MG |
| Riboflavin | 0.332 MG | 0.358 MG |
| Niacin | 0.271 MG | 2.64 MG |
| Pantothenic acid | 0.453 MG | 0.278 MG |
| Vitamin B6 | 0.091 MG | 0.215 MG |
| Folate | 7 UG | 24 UG |
| Vitamin B12 | 1.2 UG | 0.08 UG |
Minerals
calcium
Both parmesan cheese and tempeh are high in calcium. Parmesan cheese has 967% more calcium than tempeh - parmesan cheese has 1184mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 229% more iron than parmesan cheese - parmesan cheese has 0.82mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Tempeh is an excellent source of potassium and it has 348% more potassium than parmesan cheese - parmesan cheese has 92mg of potassium per 100 grams and tempeh has 412mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both parmesan cheese and tempeh contain significant amounts of alpha linoleic acid (ALA).
| Parmesan Cheese | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 0.248 G |
| Total | 0.297 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than parmesan cheese per 100 grams.
| Parmesan Cheese | Tempeh | |
|---|---|---|
| linoleic acid | 0.272 G | 4.052 G |
| Total | 0.272 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 Parmesan Cheese or Tempeh .
Note: The specific food items compared are: Parmesan Cheese (Cheese, parmesan, hard) and Tempeh (Tempeh) .
Parmesan Cheese g
()
|
Daily Values (%) |
Tempeh g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does parmesan cheese or tempeh contain more calories in 100 grams?Both parmesan cheese and tempeh are high in calories. Parmesan cheese has 100% more calories than tempeh - parmesan cheese has 392 calories in 100g and tempeh has 192 calories.
Is parmesan cheese or tempeh better for protein?
Both parmesan cheese and tempeh are high in protein. Parmesan cheese has 80% more protein than tempeh - parmesan cheese has 35.8g of protein per 100 grams and tempeh has 20.3g of protein.
Does parmesan cheese or tempeh contain more calcium?
Both parmesan cheese and tempeh are high in calcium. Parmesan cheese has 970% more calcium than tempeh - parmesan cheese has 1184mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does parmesan cheese or tempeh contain more potassium?
Tempeh is a rich source of potassium and it has 350% more potassium than parmesan cheese - parmesan cheese has 92mg of potassium in 100 grams and tempeh has 412mg of potassium.