Comparing Nutrients in 100 calories TempehVS Natto

Weight per 100 calories

Tempeh

52g

Natto

47.4g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 100 calories - Tempeh or Natto?

Macros Ratio

Protein Fat Carbs

Tempeh

39%

47%

14%

Natto

34%

44%

22%

100 kcal ▼

Macro Nutrients

Tempehvs Natto

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.8%5.63g

Fat

5.37%5.2g

5.63 gvs5.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.13%1.32g

Saturated Fat

2.36%0.75g

1.32 gvs0.75 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.07%0.13g

Omega 3

21.7%0.35g

0.13 gvs0.35 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12.4%2.1g

Omega 6

15.3%2.6g

2.1 gvs2.6 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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3.06%3.98g

Carbohydrate

4.62%6g

3.98 gvs6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.94%1.4g

Sugars

3.2%2.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.4 gvs2.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.07%1.93g

Fiber

6.73%2.56g

1.93 gvs2.56 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19%10.6g

Protein

16.4%9.2g

10.6 gvs9.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Tempehvs Natto

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.4%0.041mg

Vitamin B1

6.3%0.076mg

Thiamine

0.041 mgvs0.076 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.3%0.19mg

Vitamin B2

6.93%0.09mg

Riboflavin

0.19 mgvs0.09 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.6%1.38mg

Vitamin B3

0%0mg

Niacin, nicotinic acid, niacinamide

1.38 mgvs0 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.9%0.14mg

Vitamin B5

2.04%0.1mg

Pantothenic acid

0.14 mgvs0.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.6%0.11mg

Vitamin B6

4.74%0.062mg

Pyridoxine

0.11 mgvs0.062 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.13%12.5μg

Vitamin B9

0.95%3.8μg

Folates and Folic Acid

12.5 μgvs3.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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1.74%0.042μg

Vitamin B12

0%0μg

Cobalamin

0.042 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

6.85%6.16mg

Ascorbic acid

0 mgvs6.16 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.4%0.21mg

Vitamin E

0.032%0.005mg

Tocopherols and Tocotrienols

0.21 mgvs0.005 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.38%10μg

Vitamin K

9.12%11μg

Phytomenadione or phylloquinone

10 μgvs11 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tempehvs Natto

5.8%58mg

Calcium

10.3%103mg

58 mgvs103 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32.4%0.29mg

Copper

35%0.32mg

0.29 mgvs0.32 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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17.6%1.4mg

Iron

51%4.08mg

1.4 mgvs4.08 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10%42mg

Magnesium

13%54.5mg

42 mgvs54.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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29.4%0.68mg

Manganese

31.5%0.72mg

0.68 mgvs0.72 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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19.8%139mg

Phosphorus

11.8%82.5mg

139 mgvs82.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.3%215mg

Potassium

10%345mg

215 mgvs345 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

7.6%4.17μg

0 μgvs4.17 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.31%4.7mg

Sodium

0.22%3.3mg

4.7 mgvs3.3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.4%0.59mg

Zinc

13%1.44mg

0.59 mgvs1.44 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.84%31g

Water

0.7%26g

31 gvs26 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Tempeh vs Natto:

Tempeh has 2.1 times more Vitamin B2, more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin B12 and 44 times more Vitamin E than Natto.
While Natto contains 1.9 times more Vitamin B1 and more Vitamin C than Tempeh.
Both Tempeh and Natto have similar amounts of Vitamin K per 100 kcal.
Both Tempeh as well as Natto have insufficient amounts of Vitamin A and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tempeh vs Natto:

Tempeh has 1.7 times more Phosphorus than Natto.
While Natto contains 1.8 times more Calcium, 2.9 times more Iron, 1.3 times more Magnesium, 1.6 times more Potassium, more Selenium and 2.4 times more Zinc than Tempeh.
Both Tempeh and Natto have similar amounts of Copper and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Tempeh has 1.8 times more Saturated Fat than Natto.
While Natto contains 2.7 times more Omega 3, 1.5 times more Carbohydrate, 1.6 times more Sugars and 1.3 times more Fiber than Tempeh.
Both Tempeh and Natto have similar amounts of Energy, Fat, Omega 6 and Protein per 100 kcal.
Both Tempeh as well as Natto have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

TempehVS Soy FlourNattoVS Soy Flour

Compare Foods

Comparing Nutrients in 100 calories TempehVS Natto

Weight per 100 calories

Which food has more nutrients per 100 calories - Tempeh or Natto?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: