Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tempeh
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tempeh and whey protein powder:
Both tempeh and whey protein powder are high in calories. Whey protein powder has 83% more calories than tempeh - tempeh has 192 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, tempeh is much lighter in protein, heavier in carbs and much heavier in fat compared to whey protein powder per calorie. Tempeh has a macronutrient ratio of 39:15:47 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tempeh | Whey Protein Powder | |
|---|---|---|
| Protein | 39% | 89% |
| Carbohydrates | 15% | 7% |
| Fat | 47% | 4% |
| Alcohol | ~ | ~ |
Tempeh and whey protein powder contain similar amounts of carbs - tempeh has 7.6g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Whey protein powder is an excellent source of dietary fiber and it has more dietary fiber than tempeh - whey protein powder has 3.1g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
Both tempeh and whey protein powder are high in protein. Whey protein powder has 285% more protein than tempeh - tempeh has 20.3g of protein per 100 grams and whey protein powder has 78.1g of protein.
Whey protein powder has 69% less saturated fat than tempeh - tempeh has 2.5g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Tempeh has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and tempeh does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, tempeh contains more niacin and pantothenic acid. Both tempeh and whey protein powder contain significant amounts of folate.
| Tempeh | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.078 MG | 0.609 MG |
| Riboflavin | 0.358 MG | 2.017 MG |
| Niacin | 2.64 MG | 1.136 MG |
| Pantothenic acid | 0.278 MG | ~ |
| Vitamin B6 | 0.215 MG | 0.607 MG |
| Folate | 24 UG | 33 UG |
| Vitamin B12 | 0.08 UG | 2.45 UG |
Both tempeh and whey protein powder are high in calcium. Whey protein powder has 323% more calcium than tempeh - tempeh has 111mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Tempeh is a great source of iron and it has 139% more iron than whey protein powder - tempeh has 2.7mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both tempeh and whey protein powder are high in potassium. Whey protein powder has 21% more potassium than tempeh - tempeh has 412mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, tempeh has more alpha linoleic acid (ALA) than whey protein powder per 100 grams.
| Tempeh | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.248 G | 0.034 G |
| Total | 0.248 G | 0.034 G |
Comparing omega-6 fatty acids, tempeh has more linoleic acid than whey protein powder per 100 grams.
| Tempeh | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 4.052 G | 0.264 G |
| Total | 4.052 G | 0.264 G |
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 Whey Protein Powder (Protein powder, whey based, NFS) .
Tempeh g
()
|
Daily Values (%) |
Whey Protein Powder g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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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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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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| MG % |
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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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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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| UG % |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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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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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||