Tempeh vs. Sunflower Seeds
Nutrition comparison of Tempeh and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tempeh
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tempeh and sunflower seeds:
- Both sunflower seeds and tempeh are high in calcium, calories, iron, potassium and protein.
- Sunflower seed has more thiamin, pantothenic acid, Vitamin B6 and folate, however, tempeh contains more Vitamin B12.
- Sunflower seed is an excellent source of dietary fiber.
- Tempeh has 63% less carbohydrates than sunflower seed.
USDA sources for nutritional information: Tempeh (Tempeh) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and tempeh are high in calories. Sunflower seed has 222% more calories than tempeh - sunflower seed has 619 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, tempeh is much heavier in protein, much lighter in fat and similar to sunflower seeds for carbs. Tempeh has a macronutrient ratio of 39:15:47 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tempeh | Sunflower Seeds | |
|---|---|---|
| Protein | 39% | 10% |
| Carbohydrates | 15% | 12% |
| Fat | 47% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Tempeh has 63% less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than tempeh - sunflower seed has 11.5g of dietary fiber per 100 grams and tempeh does not contain significant amounts.
Protein
protein
Both sunflower seeds and tempeh are high in protein. Tempeh has 18% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and tempeh has 57% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than tempeh - sunflower seed has 1.4mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, pantothenic acid, Vitamin B6 and folate, however, tempeh contains more Vitamin B12. Both tempeh and sunflower seeds contain significant amounts of riboflavin and niacin.
| Tempeh | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.078 MG | 0.325 MG |
| Riboflavin | 0.358 MG | 0.285 MG |
| Niacin | 2.64 MG | 4.198 MG |
| Pantothenic acid | 0.278 MG | 7.056 MG |
| Vitamin B6 | 0.215 MG | 0.805 MG |
| Folate | 24 UG | 238 UG |
| Vitamin B12 | 0.08 UG | ~ |
Minerals
calcium
Both sunflower seeds and tempeh are high in calcium. Tempeh has 95% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Both sunflower seeds and tempeh are high in iron. Sunflower seed has 152% more iron than tempeh - sunflower seed has 6.8mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both sunflower seeds and tempeh are high in potassium. Sunflower seed has 19% more potassium than tempeh - sunflower seed has 491mg 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 sunflower seed per 100 grams.
| Tempeh | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.248 G | 0.079 G |
| Total | 0.248 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than tempeh per 100 grams.
| Tempeh | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 4.052 G | 37.39 G |
| Total | 4.052 G | 37.39 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: Tempeh (Tempeh) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Tempeh g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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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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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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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% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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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 sunflower seeds or tempeh contain more calories in 100 grams?Both sunflower seeds and tempeh are high in calories. Sunflower seed has 220% more calories than tempeh - sunflower seed has 619 calories in 100g and tempeh has 192 calories.
Is sunflower seeds or tempeh better for protein?
Both sunflower seeds and tempeh are high in protein. Tempeh has 20% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and tempeh has 20.3g of protein.
Does sunflower seeds or tempeh contain more calcium?
Both sunflower seeds and tempeh are high in calcium. Tempeh has 100% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does sunflower seeds or tempeh contain more iron?
Both sunflower seeds and tempeh are high in iron. Sunflower seed has 150% more iron than tempeh - sunflower seed has 6.8mg of iron in 100 grams and tempeh has 2.7mg of iron.
Does sunflower seeds or tempeh contain more potassium?
Both sunflower seeds and tempeh are high in potassium. Sunflower seed has 20% more potassium than tempeh - sunflower seed has 491mg of potassium in 100 grams and tempeh has 412mg of potassium.