Quick Summary
When to Choose Tempeh
Choose Tempeh for more calcium (111mg vs 61mg), more protein (20g vs 12g), and more magnesium (81mg vs 50mg) per 100g.
When to Choose Miso Paste
Miso Paste and Tempeh have a broadly similar nutrient profile, so choose Miso Paste based on taste, texture, cost or what you have to hand.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Tempeh | Miso Paste | Winner |
|---|---|---|---|
| Calories | 193 | 188.9 | 🏆 Miso Paste |
| Protein | 19.9g | 12.2g | 🏆 Tempeh |
| Carbohydrates | 9.4g | 25.6g | |
| Fiber | 6g | 5g | 🏆 Tempeh |
| Total Fat | 11g | 0g |
Key Vitamins & Minerals
Calcium
🏆 Tempeh has 82% more
Iron
🏆 Tempeh has 22% more
Magnesium
🏆 Tempeh has 62% 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
Miso Paste Benefits
- Rich in probiotics for gut health
- Complete protein with all essential amino acids
- Provides vitamin K2 (10% DV) for bone health
- Contains beneficial enzymes from fermentation
- Rich in antioxidants including melanoidin
Practical Considerations
💰 Cost
Tempeh: Moderate
Miso Paste: Moderate
🕒 Preparation
Tempeh: Easy
Miso Paste: Easy
📦 Storage
Tempeh: Refrigerate
Miso Paste: Refrigerate
🍽️ Versatility
Tempeh: Very versatile
Miso Paste: Very versatile
The Bottom Line
Both Tempeh and Miso Paste are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Tempeh if: Choose Tempeh for more calcium (111mg vs 61mg), more protein (20g vs 12g), and more magnesium (81mg vs 50mg) per 100g.
Choose Miso Paste if: Miso Paste and Tempeh have a broadly similar nutrient profile, so choose Miso Paste based on taste, texture, cost or what you have to hand.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Tempeh and Miso Paste in Nutrivio
Compare how Tempeh and Miso Paste fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
