Quinoa vs. Tempeh
Nutrition comparison of Cooked Quinoa and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and tempeh:
- Both quinoa and tempeh are high in calories.
- Quinoa has 9.9 times less saturated fat than tempeh.
- Quinoa is a great source of dietary fiber.
- Tempeh has 64% less carbohydrates than quinoa.
- Tempeh has more riboflavin, niacin, pantothenic acid and Vitamin B12.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of calcium, potassium and protein.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and tempeh are high in calories. Tempeh has 60% more calories than quinoa - quinoa has 120 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, quinoa is much lighter in protein, much heavier in carbs and much lighter in fat compared to tempeh per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Tempeh | |
|---|---|---|
| Protein | 15% | 39% |
| Carbohydrates | 71% | 15% |
| Fat | 15% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Tempeh has 64% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Quinoa is a great source of dietary fiber and it has more dietary fiber than tempeh - quinoa has 2.8g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Quinoa and tempeh contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Tempeh is an excellent source of protein and it has 361% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Quinoa has 9.9 times less saturated fat than tempeh - quinoa has 0.23g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
Vitamin A
Quinoa and tempeh contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Quinoa has more Vitamin E than tempeh - quinoa has 0.63mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more riboflavin, niacin, pantothenic acid and Vitamin B12. Both quinoa and tempeh contain significant amounts of thiamin, Vitamin B6 and folate.
| Quinoa | Tempeh | |
|---|---|---|
| Thiamin | 0.107 MG | 0.078 MG |
| Riboflavin | 0.11 MG | 0.358 MG |
| Niacin | 0.412 MG | 2.64 MG |
| Pantothenic acid | ~ | 0.278 MG |
| Vitamin B6 | 0.123 MG | 0.215 MG |
| Folate | 42 UG | 24 UG |
| Vitamin B12 | ~ | 0.08 UG |
Minerals
calcium
Tempeh is an excellent source of calcium and it has 553% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 81% more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Tempeh is an excellent source of potassium and it has 140% more potassium than quinoa - quinoa has 172mg 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 quinoa per 100 grams, however, quinoa contains more dha than tempeh per 100 grams.
| Quinoa | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.248 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than quinoa per 100 grams.
| Quinoa | Tempeh | |
|---|---|---|
| linoleic acid | 0.974 G | 4.052 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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.
Cooked Quinoa 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 quinoa or tempeh contain more calories in 100 grams?Both quinoa and tempeh are high in calories. Tempeh has 60% more calories than quinoa - quinoa has 120 calories in 100g and tempeh has 192 calories.
Is quinoa or tempeh better for protein?
Tempeh is a fantastic source of protein and it has 360% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and tempeh has 20.3g of protein.
Does quinoa or tempeh have more carbohydrates?
By weight, tempeh has 60% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and tempeh has 7.6g of carbohydrates.
Does quinoa or tempeh contain more calcium?
Tempeh is a rich source of calcium and it has 550% more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does quinoa or tempeh contain more potassium?
Tempeh is a rich source of potassium and it has 140% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and tempeh has 412mg of potassium.