Soy Flour vs. Tempeh
Nutrition comparison of Soy Flour and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy flour
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and tempeh:
- Both soy flour and tempeh are high in calcium, calories, iron, potassium and protein.
- Soy flour has more thiamin, pantothenic acid, Vitamin B6 and folate, however, tempeh contains more Vitamin B12.
- Soy flour is an excellent source of dietary fiber.
USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both soy flour and tempeh are high in calories. Soy flour has 94% more calories than tempeh - soy flour has 372 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, soy flour is heavier in protein, heavier in carbs and much lighter in fat compared to tempeh per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Flour | Tempeh | |
|---|---|---|
| Protein | 50% | 39% |
| Carbohydrates | 31% | 15% |
| Fat | 20% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and tempeh has 75% less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Soy flour is an excellent source of dietary fiber and it has more dietary fiber than tempeh - soy flour has 16g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Tempeh has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Both soy flour and tempeh are high in protein. Soy flour has 145% more protein than tempeh - soy flour has 49.8g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Soy flour has 49% less saturated fat than tempeh - soy flour has 1.3g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
Vitamin A
Soy flour and tempeh contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Soy flour has more Vitamin E than tempeh - soy flour has 0.55mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Soy flour and tempeh contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Soy flour has more thiamin, pantothenic acid, Vitamin B6 and folate, however, tempeh contains more Vitamin B12. Both soy flour and tempeh contain significant amounts of riboflavin and niacin.
| Soy Flour | Tempeh | |
|---|---|---|
| Thiamin | 1.088 MG | 0.078 MG |
| Riboflavin | 0.28 MG | 0.358 MG |
| Niacin | 2.95 MG | 2.64 MG |
| Pantothenic acid | 1.55 MG | 0.278 MG |
| Vitamin B6 | 1.05 MG | 0.215 MG |
| Folate | 289 UG | 24 UG |
| Vitamin B12 | ~ | 0.08 UG |
Minerals
calcium
Both soy flour and tempeh are high in calcium. Soy flour has 157% more calcium than tempeh - soy flour has 285mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Both soy flour and tempeh are high in iron. Soy flour has 204% more iron than tempeh - soy flour has 8.2mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both soy flour and tempeh are high in potassium. Soy flour has 407% more potassium than tempeh - soy flour has 2090mg of potassium per 100 grams and tempeh has 412mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than tempeh per 100 grams.
| Soy Flour | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.555 G | 0.248 G |
| Total | 0.555 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, both soy flour and tempeh contain significant amounts of linoleic acid.
| Soy Flour | Tempeh | |
|---|---|---|
| other omega 6 | 0.025 G | ~ |
| linoleic acid | 3.66 G | 4.052 G |
| Total | 3.685 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.
Soy Flour 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 soy flour or tempeh contain more calories in 100 grams?Both soy flour and tempeh are high in calories. Soy flour has 90% more calories than tempeh - soy flour has 372 calories in 100g and tempeh has 192 calories.
Is soy flour or tempeh better for protein?
Both soy flour and tempeh are high in protein. Soy flour has 150% more protein than tempeh - soy flour has 49.8g of protein per 100 grams and tempeh has 20.3g of protein.
Does soy flour or tempeh have more carbohydrates?
By weight, soy flour is high in carbohydrates and tempeh has 80% fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and tempeh has 7.6g of carbohydrates.
Does soy flour or tempeh contain more calcium?
Both soy flour and tempeh are high in calcium. Soy flour has 160% more calcium than tempeh - soy flour has 285mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does soy flour or tempeh contain more iron?
Both soy flour and tempeh are high in iron. Soy flour has 200% more iron than tempeh - soy flour has 8.2mg of iron in 100 grams and tempeh has 2.7mg of iron.
Does soy flour or tempeh contain more potassium?
Both soy flour and tempeh are high in potassium. Soy flour has 410% more potassium than tempeh - soy flour has 2090mg of potassium in 100 grams and tempeh has 412mg of potassium.