Peanuts vs. Tempeh
Nutrition comparison of Peanuts and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and tempeh:
- Both peanuts and tempeh are high in calcium, calories, potassium and protein.
- Peanut has more niacin, pantothenic acid, Vitamin B6 and folate, however, tempeh contains more Vitamin B12.
- Peanut has signficantly more Vitamin E than tempeh.
- Peanut is an excellent source of dietary fiber.
- Tempeh has 64% less carbohydrates than peanut.
- Tempeh is a great source of iron.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both peanuts and tempeh are high in calories. Peanut has 206% more calories than tempeh - peanut has 587 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, peanuts is much lighter in protein, much heavier in fat and similar to tempeh for carbs. Peanuts has a macronutrient ratio of 16:14:71 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Tempeh | |
|---|---|---|
| Protein | 16% | 39% |
| Carbohydrates | 14% | 15% |
| Fat | 71% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Tempeh has 64% less carbohydrates than peanut - peanut has 21.3g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has more dietary fiber than tempeh - peanut has 8.4g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Tempeh has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Both peanuts and tempeh are high in protein. Peanut has 20% more protein than tempeh - peanut has 24.4g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Peanut is high in saturated fat and tempeh has 67% less saturated fat than peanut - peanut has 7.7g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
trans fat
Both peanuts and tempeh are low in trans fat - peanut has 0.03g of trans fat per 100 grams and tempeh does not contain significant amounts.
Vitamins
Vitamin E
Peanut has signficantly more Vitamin E than tempeh - peanut has 4.9mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Peanut has more niacin, pantothenic acid, Vitamin B6 and folate, however, tempeh contains more Vitamin B12. Both peanuts and tempeh contain significant amounts of thiamin and riboflavin.
| Peanuts | Tempeh | |
|---|---|---|
| Thiamin | 0.152 MG | 0.078 MG |
| Riboflavin | 0.197 MG | 0.358 MG |
| Niacin | 14.355 MG | 2.64 MG |
| Pantothenic acid | 1.011 MG | 0.278 MG |
| Vitamin B6 | 0.466 MG | 0.215 MG |
| Folate | 97 UG | 24 UG |
| Vitamin B12 | ~ | 0.08 UG |
Minerals
calcium
Both peanuts and tempeh are high in calcium. Tempeh has 91% more calcium than peanut - peanut has 58mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 71% more iron than peanut - peanut has 1.6mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both peanuts and tempeh are high in potassium. Peanut has 54% more potassium than tempeh - peanut has 634mg 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 peanut per 100 grams.
| Peanuts | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.248 G |
| Total | 0.026 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than tempeh per 100 grams.
| Peanuts | Tempeh | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 4.052 G |
| Total | 9.719 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.
Peanuts g
()
|
Daily Values (%) |
Tempeh 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 % |
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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 peanuts or tempeh contain more calories in 100 grams?Both peanuts and tempeh are high in calories. Peanut has 210% more calories than tempeh - peanut has 587 calories in 100g and tempeh has 192 calories.
Is peanuts or tempeh better for protein?
Both peanuts and tempeh are high in protein. Peanut has 20% more protein than tempeh - peanut has 24.4g of protein per 100 grams and tempeh has 20.3g of protein.
Does peanuts or tempeh contain more calcium?
Both peanuts and tempeh are high in calcium. Tempeh has 90% more calcium than peanut - peanut has 58mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does peanuts or tempeh contain more potassium?
Both peanuts and tempeh are high in potassium. Peanut has 50% more potassium than tempeh - peanut has 634mg of potassium in 100 grams and tempeh has 412mg of potassium.