Tempeh vs. Sweet Potatoes
Nutrition comparison of Tempeh and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tempeh
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tempeh and sweet potatoes:
- Both sweet potatoes and tempeh are high in potassium.
- Sweet potato has 140 times less saturated fat than tempeh.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A.
- Tempeh has 62% less carbohydrates than sweet potato.
- Tempeh has more riboflavin, niacin and Vitamin B12, however, sweet potato contains more pantothenic acid.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of calcium and protein.
USDA sources for nutritional information: Tempeh (Tempeh) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tempeh is high in calories and sweet potato has 55% less calories than tempeh - sweet potato has 86 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, tempeh is much heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Tempeh has a macronutrient ratio of 39:15:47 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tempeh | Sweet Potatoes | |
|---|---|---|
| Protein | 39% | 7% |
| Carbohydrates | 15% | 92% |
| Fat | 47% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Tempeh has 62% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than tempeh - sweet potato has 3g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Tempeh has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Tempeh is an excellent source of protein and it has 11 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Sweet potato has 140 times less saturated fat than tempeh - sweet potato has 0.02g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than tempeh - sweet potato has 2.4mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than tempeh - sweet potato has 709ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Sweet potatoes and tempeh contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Sweet potatoes and tempeh contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more riboflavin, niacin and Vitamin B12, however, sweet potato contains more pantothenic acid. Both tempeh and sweet potatoes contain significant amounts of thiamin, Vitamin B6 and folate.
| Tempeh | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.078 MG | 0.078 MG |
| Riboflavin | 0.358 MG | 0.061 MG |
| Niacin | 2.64 MG | 0.557 MG |
| Pantothenic acid | 0.278 MG | 0.8 MG |
| Vitamin B6 | 0.215 MG | 0.209 MG |
| Folate | 24 UG | 11 UG |
| Vitamin B12 | 0.08 UG | ~ |
Minerals
calcium
Tempeh is an excellent source of calcium and it has 270% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 343% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both sweet potatoes and tempeh are high in potassium. Tempeh has 22% more potassium than sweet potato - sweet potato has 337mg 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 sweet potato per 100 grams.
| Tempeh | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.248 G | 0.001 G |
| Total | 0.248 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than sweet potato per 100 grams.
| Tempeh | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 4.052 G | 0.013 G |
| Total | 4.052 G | 0.013 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.
Note: The specific food items compared are: Tempeh (Tempeh) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Tempeh g
()
|
Daily Values (%) |
Sweet Potatoes 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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 sweet potatoes or tempeh contain more calories in 100 grams?Tempeh is high in calories and sweet potato has 60% less calories than tempeh - sweet potato has 86 calories in 100g and tempeh has 192 calories.
Is sweet potatoes or tempeh better for protein?
Tempeh is a fantastic source of protein and it has 11 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and tempeh has 20.3g of protein.
Does sweet potatoes or tempeh have more carbohydrates?
By weight, tempeh has 60% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and tempeh has 7.6g of carbohydrates.
Does sweet potatoes or tempeh contain more calcium?
Tempeh is a rich source of calcium and it has 270% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does sweet potatoes or tempeh contain more potassium?
Both sweet potatoes and tempeh are high in potassium. Tempeh has 20% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and tempeh has 412mg of potassium.