Tempeh vs Soy meal
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Soy meal, defatted, raw is higher in more vitamins & minerals
Calories (kcal)
Tempeh 195
Soy meal 337
Protein (g)
Tempeh 19.9
Soy meal 49.2
Carbs (g)
Tempeh 7.62
Soy meal 35.9
Fat (g)
Tempeh 11.4
Soy meal 2.39
Fiber (g)
Tempeh —
Soy meal —
Quick answers
Which has more protein?
Soy meal, defatted, raw — 49.2g vs 19.9g per 100g.
Which has fewer calories?
Tempeh, cooked — 195 vs 337 kcal per 100g.
Which is more nutrient-dense?
Soy meal, defatted, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Tempeh | Soy meal | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 195 kcal | 337 kcal | -42% |
| Macronutrients | |||
| Water | 59.6 g | 6.94 g | +758% |
| Protein | 19.9 g | 49.2 g | -60% |
| Total lipid (fat) | 11.4 g | 2.39 g | +376% |
| Carbohydrate, by difference | 7.62 g | 35.9 g | -79% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.40 g | 0.268 g | +1169% |
| Fatty acids, total monounsaturated | 3.74 g | 0.409 g | +816% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.054 mg | 0.691 mg | -92% |
| Riboflavin (Vitamin B2) | 0.357 mg | 0.251 mg | +42% |
| Niacin (Vitamin B3) | 2.13 mg | 2.59 mg | -17% |
| Pantothenic acid (Vitamin B5) | 0.453 mg | 1.98 mg | -77% |
| Vitamin B-6 — Pyridoxine | 0.199 mg | 0.569 mg | -65% |
| Biotin (Vitamin B7) | 21.0 ug | 303 ug | -93% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0.140 ug | 0 ug | |
| Vitamin A, RAE | — | 2.00 ug | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 96.0 mg | 244 mg | -61% |
| Iron, Fe | 2.13 mg | 13.7 mg | -84% |
| Magnesium, Mg | 77.0 mg | 306 mg | -75% |
| Phosphorus, P | 253 mg | 701 mg | -64% |
| Potassium, K | 401 mg | 2490 mg | -84% |
| Sodium, Na | 14.0 mg | 3.00 mg | +367% |
| Zinc, Zn | 1.57 mg | 5.06 mg | -69% |
| Copper, Cu | 0.540 mg | 2.00 mg | -73% |
| Manganese, Mn | 1.28 mg | 3.80 mg | -66% |
| Selenium, Se | 0 ug | 3.30 ug | -100% |
| Other Nutrients | |||
| Energy | 817 kj | 1409 kj | -42% |
| Ash | 1.53 g | 5.58 g | -73% |
| Folic acid (Vitamin B9 — synthetic) | 21.0 ug | 303 ug | -93% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 21.0 ug | 303 ug | -93% |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 40.0 IU | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.050 g | 0.005 g | +900% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 2.20 g | 0.196 g | +1022% |
| SFA 17:0 (Margaric acid) | 0.050 g | — | |
| SFA 18:0 (Stearic acid) | 0.800 g | 0.066 g | +1112% |
| SFA 20:0 (Arachidic acid) | 0.100 g | — | |
| SFA 22:0 (Behenic acid) | 0.200 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.100 g | 0.005 g | +1900% |
| MUFA 17:1 (Heptadecenoic acid) | 0.070 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.47 g | 0.404 g | +760% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.100 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.64 g | 1.04 g | +152% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.52 g | 0.921 g | +173% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.120 g | 0.123 g | -2% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| Tryptophan (EAA) | — | 0.653 g | |
| Threonine (EAA) | — | 1.95 g | |
| Isoleucine (EAA, BCAA) | — | 2.18 g | |
| Leucine (EAA, BCAA) | — | 3.66 g | |
| Lysine (EAA) | — | 2.99 g | |
| Methionine (EAA) | — | 0.606 g | |
| Cystine (conditionally essential) | — | 0.724 g | |
| Phenylalanine (EAA) | — | 2.35 g | |
| Tyrosine (conditionally essential) | — | 1.70 g | |
| Valine (EAA, BCAA) | — | 2.24 g | |
| Arginine (conditionally essential) | — | 3.49 g | |
| Histidine (EAA) | — | 1.21 g | |
| Alanine | — | 2.12 g | |
| Aspartic acid | — | 5.65 g | |
| Glutamic acid | — | 8.70 g | |
| Glycine (conditionally essential) | — | 2.08 g | |
| Proline (conditionally essential) | — | 2.63 g | |
| Serine | — | 2.61 g | |
| Daidzein | 13.1 mg | 80.8 mg | -84% |
| Genistein | 21.1 mg | 115 mg | -82% |
| Isoflavones | |||
| Total isoflavones | 35.6 mg | 210 mg | -83% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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