Yogurt vs. Tempeh
Nutrition comparison of Yogurt and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and tempeh:
- Both yogurt and tempeh are high in calcium.
- Tempeh has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of potassium and protein.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tempeh is high in calories and yogurt has 68% less calories than tempeh - yogurt has 61 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, yogurt is lighter in protein, heavier in carbs and similar to tempeh for fat. Yogurt has a macronutrient ratio of 22:30:48 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Tempeh | |
|---|---|---|
| Protein | 22% | 39% |
| Carbohydrates | 30% | 15% |
| Fat | 48% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt and tempeh contain similar amounts of carbs - yogurt has 4.7g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
sugar
Tempeh has less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Tempeh is an excellent source of protein and it has 485% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Yogurt and tempeh contain similar amounts of saturated fat - yogurt has 2.1g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
cholesterol
Tempeh has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and tempeh does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and tempeh contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin A
Yogurt has more Vitamin A than tempeh - yogurt has 27ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin D
Yogurt and tempeh contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Yogurt and tempeh contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Yogurt and tempeh contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12. Both yogurt and tempeh contain significant amounts of pantothenic acid.
| Yogurt | Tempeh | |
|---|---|---|
| Thiamin | 0.029 MG | 0.078 MG |
| Riboflavin | 0.142 MG | 0.358 MG |
| Niacin | 0.075 MG | 2.64 MG |
| Pantothenic acid | 0.389 MG | 0.278 MG |
| Vitamin B6 | 0.032 MG | 0.215 MG |
| Folate | 7 UG | 24 UG |
| Vitamin B12 | 0.37 UG | 0.08 UG |
Minerals
calcium
Both yogurt and tempeh are high in calcium. Yogurt has a little more calcium (9%) than tempeh by weight - yogurt has 121mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 53 times more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Tempeh is an excellent source of potassium and it has 166% more potassium than yogurt - yogurt has 155mg 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 yogurt per 100 grams.
| Yogurt | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.248 G |
| Total | 0.027 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than yogurt per 100 grams.
| Yogurt | Tempeh | |
|---|---|---|
| linoleic acid | 0.065 G | 4.052 G |
| Total | 0.065 G | 4.052 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Yogurt or Tempeh .
Yogurt 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 yogurt or tempeh contain more calories in 100 grams?Tempeh is high in calories and yogurt has 70% less calories than tempeh - yogurt has 61 calories in 100g and tempeh has 192 calories.
Is yogurt or tempeh better for protein?
Tempeh is a fantastic source of protein and it has 490% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and tempeh has 20.3g of protein.
Does yogurt or tempeh contain more calcium?
Both yogurt and tempeh are high in calcium. Yogurt has a little more calcium ( 10%) than tempeh by weight - yogurt has 121mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does yogurt or tempeh contain more potassium?
Tempeh is a rich source of potassium and it has 170% more potassium than yogurt - yogurt has 155mg of potassium in 100 grams and tempeh has 412mg of potassium.