Quick Summary
When to Choose Tempeh
Tempeh and Anchovies (Canned in Oil) have a broadly similar nutrient profile, so choose Tempeh based on taste, texture, cost or what you have to hand.
When to Choose Anchovies (Canned in Oil)
Choose Anchovies (Canned in Oil) for more calcium (327mg vs 111mg) and more protein (27g vs 20g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Tempeh | Anchovies (Canned in Oil) | Winner |
|---|---|---|---|
| Calories | 193 | 186.7 | 🏆 Anchovies (Canned in Oil) |
| Protein | 19.9g | 26.7g | 🏆 Anchovies (Canned in Oil) |
| Carbohydrates | 9.4g | 0g | |
| Fiber | 6g | 0g | 🏆 Tempeh |
| Total Fat | 11g | 12.9g |
Key Vitamins & Minerals
Calcium
🏆 Anchovies (Canned in Oil) has 2.9x more
Health Benefits Comparison
Tempeh Benefits
- Complete protein with all amino acids
- Probiotics from fermentation aid digestion
- Higher fiber than tofu (whole soybeans)
- Isoflavones support bone and heart health
- More bioavailable nutrients due to fermentation
Anchovies (Canned in Oil) Benefits
- Highest omega-3 to omega-6 ratio among fish
- Excellent B12 for energy and nerves
- Sustainable low-mercury choice
- Calcium from edible bones
Practical Considerations
💰 Cost
Tempeh: Moderate
Anchovies (Canned in Oil): Moderate
🕒 Preparation
Tempeh: Easy
Anchovies (Canned in Oil): Easy
📦 Storage
Tempeh: Refrigerate
Anchovies (Canned in Oil): Refrigerate
🍽️ Versatility
Tempeh: Very versatile
Anchovies (Canned in Oil): Very versatile
The Bottom Line
Both Tempeh and Anchovies (Canned in Oil) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Tempeh if: Tempeh and Anchovies (Canned in Oil) have a broadly similar nutrient profile, so choose Tempeh based on taste, texture, cost or what you have to hand.
Choose Anchovies (Canned in Oil) if: Choose Anchovies (Canned in Oil) for more calcium (327mg vs 111mg) and more protein (27g vs 20g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Tempeh and Anchovies (Canned in Oil) in Nutrivio
Compare how Tempeh and Anchovies (Canned in Oil) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
