Whole Milk vs. Tempeh
Nutrition comparison of Whole Milk and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and tempeh:
- Both whole milk and tempeh are high in calcium.
- Tempeh has more riboflavin, niacin, Vitamin B6 and folate, however, whole milk contains more Vitamin B12.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of potassium and protein.
- Whole milk has signficantly more Vitamin D than tempeh.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tempeh is high in calories and whole milk has 68% less calories than tempeh - whole milk has 61 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, whole milk is lighter in protein, heavier in carbs and similar to tempeh for fat. Whole milk has a macronutrient ratio of 21:32:48 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Tempeh | |
|---|---|---|
| Protein | 21% | 39% |
| Carbohydrates | 32% | 15% |
| Fat | 48% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk and tempeh contain similar amounts of carbs - whole milk has 4.8g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
sugar
Tempeh has less sugar than whole milk - whole milk has 5.1g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Tempeh is an excellent source of protein and it has 544% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Whole milk and tempeh contain similar amounts of saturated fat - whole milk has 1.9g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
cholesterol
Tempeh has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and tempeh does not contain significant amounts.
Vitamins
Vitamin A
Whole milk has more Vitamin A than tempeh - whole milk has 46ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than tempeh - whole milk has 51iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Whole milk and tempeh contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Whole milk and tempeh contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more riboflavin, niacin, Vitamin B6 and folate, however, whole milk contains more Vitamin B12. Both whole milk and tempeh contain significant amounts of thiamin and pantothenic acid.
| Whole Milk | Tempeh | |
|---|---|---|
| Thiamin | 0.046 MG | 0.078 MG |
| Riboflavin | 0.169 MG | 0.358 MG |
| Niacin | 0.089 MG | 2.64 MG |
| Pantothenic acid | 0.373 MG | 0.278 MG |
| Vitamin B6 | 0.036 MG | 0.215 MG |
| Folate | 5 UG | 24 UG |
| Vitamin B12 | 0.45 UG | 0.08 UG |
Minerals
calcium
Both whole milk and tempeh are high in calcium. Whole milk is very similar to tempeh for calcium - whole milk has 113mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 89 times more iron than whole milk - whole milk has 0.03mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Tempeh is an excellent source of potassium and it has 212% more potassium than whole milk - whole milk has 132mg 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 whole milk per 100 grams.
| Whole Milk | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.248 G |
| Total | 0.075 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Tempeh | |
|---|---|---|
| linoleic acid | 0.12 G | 4.052 G |
| Total | 0.12 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.
Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Tempeh (Tempeh) .
Whole Milk 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 whole milk or tempeh contain more calories in 100 grams?Tempeh is high in calories and whole milk has 70% less calories than tempeh - whole milk has 61 calories in 100g and tempeh has 192 calories.
Is whole milk or tempeh better for protein?
Tempeh is a fantastic source of protein and it has 540% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and tempeh has 20.3g of protein.
Does whole milk or tempeh have more carbohydrates?
By weight, whole milk and tempeh contain similar amounts of carbs - whole milk has 4.8g of carbs for 100g and tempeh has 7.6g of carbohydrates.
Does whole milk or tempeh contain more calcium?
Both whole milk and tempeh are high in calcium. Whole milk is very similar to tempeh for calcium - whole milk has 113mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does whole milk or tempeh contain more potassium?
Tempeh is a rich source of potassium and it has 210% more potassium than whole milk - whole milk has 132mg of potassium in 100 grams and tempeh has 412mg of potassium.