Tempeh vs. Brazil Nut
Nutrition comparison of Tempeh and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tempeh
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tempeh and brazil nut:
- Both brazil nut and tempeh are high in calcium, calories, iron, potassium and protein.
- Brazil nut has more thiamin, however, tempeh contains more riboflavin, niacin, Vitamin B6 and Vitamin B12.
- Brazil nut has signficantly more Vitamin E than tempeh.
- Brazil nut is an excellent source of dietary fiber.
USDA sources for nutritional information: Tempeh (Tempeh) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brazil nut and tempeh are high in calories. Brazil nut has 243% more calories than tempeh - brazil nut has 659 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, tempeh is much heavier in protein, heavier in carbs and much lighter in fat compared to brazil nut per calorie. Tempeh has a macronutrient ratio of 39:15:47 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tempeh | Brazil Nut | |
|---|---|---|
| Protein | 39% | 8% |
| Carbohydrates | 15% | 7% |
| Fat | 47% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Brazil nut and tempeh contain similar amounts of carbs - brazil nut has 11.7g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Brazil nut is an excellent source of dietary fiber and it has more dietary fiber than tempeh - brazil nut has 7.5g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
sugar
Tempeh has less sugar than brazil nut - brazil nut has 2.3g of sugar per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Both brazil nut and tempeh are high in protein. Tempeh has 42% more protein than brazil nut - brazil nut has 14.3g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and tempeh has 84% less saturated fat than brazil nut - brazil nut has 16.1g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
Vitamin C
Brazil nut has more Vitamin C than tempeh - brazil nut has 0.7mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than tempeh - brazil nut has 5.7mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, however, tempeh contains more riboflavin, niacin, Vitamin B6 and Vitamin B12. Both tempeh and brazil nut contain significant amounts of pantothenic acid and folate.
| Tempeh | Brazil Nut | |
|---|---|---|
| Thiamin | 0.078 MG | 0.617 MG |
| Riboflavin | 0.358 MG | 0.035 MG |
| Niacin | 2.64 MG | 0.295 MG |
| Pantothenic acid | 0.278 MG | 0.184 MG |
| Vitamin B6 | 0.215 MG | 0.101 MG |
| Folate | 24 UG | 22 UG |
| Vitamin B12 | 0.08 UG | ~ |
Minerals
calcium
Both brazil nut and tempeh are high in calcium. Brazil nut has 44% more calcium than tempeh - brazil nut has 160mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Both brazil nut and tempeh are high in iron. Brazil nut is very similar to brazil nut for iron - brazil nut has 2.4mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both brazil nut and tempeh are high in potassium. Brazil nut has 60% more potassium than tempeh - brazil nut has 659mg 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 brazil nut per 100 grams.
| Tempeh | Brazil Nut | |
|---|---|---|
| alpha linoleic acid | 0.248 G | 0.036 G |
| Total | 0.248 G | 0.036 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than tempeh per 100 grams.
| Tempeh | Brazil Nut | |
|---|---|---|
| linoleic acid | 4.052 G | 24.363 G |
| other omega 6 | ~ | 0.018 G |
| Total | 4.052 G | 24.381 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 Tempeh or Brazil Nut .
Note: The specific food items compared are: Tempeh (Tempeh) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Tempeh g
()
|
Daily Values (%) |
Brazil Nut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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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 % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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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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5% | Vitamin B6 | 5% |
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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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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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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% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brazil nut or tempeh contain more calories in 100 grams?Both brazil nut and tempeh are high in calories. Brazil nut has 240% more calories than tempeh - brazil nut has 659 calories in 100g and tempeh has 192 calories.
Is brazil nut or tempeh better for protein?
Both brazil nut and tempeh are high in protein. Tempeh has 40% more protein than brazil nut - brazil nut has 14.3g of protein per 100 grams and tempeh has 20.3g of protein.
Does brazil nut or tempeh contain more calcium?
Both brazil nut and tempeh are high in calcium. Brazil nut has 40% more calcium than tempeh - brazil nut has 160mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does brazil nut or tempeh contain more iron?
Both brazil nut and tempeh are high in iron. Brazil nut is very similar to brazil nut for iron - brazil nut has 2.4mg of iron in 100 grams and tempeh has 2.7mg of iron.
Does brazil nut or tempeh contain more potassium?
Both brazil nut and tempeh are high in potassium. Brazil nut has 60% more potassium than tempeh - brazil nut has 659mg of potassium in 100 grams and tempeh has 412mg of potassium.