Compare Kale Nutrition Facts: The Ultimate Superfood Guide vs Tempeh Nutrition Facts: A Complete Plant-Based Protein Guide
Kale Nutrition Facts: The Ultimate Superfood Guide
Vegetables
VS
Tempeh Nutrition Facts: A Complete Plant-Based Protein Guide
Legumes
Nutrient
Food A
Food B
Protein
3.5 G
✓20.3 G
Total Fat
0.9 G
✓10.8 G
Carbs
✓9.7 G
7.6 G
Calories
53 KCAL
✓192 KCAL
Total Sugars
0 G
0 G
Fiber
✓1.8 G
0 G
Calcium
✓133 MG
111 MG
Iron
1.6 MG
✓2.7 MG
Magnesium
35 MG
✓81 MG
Phosphorus
53 MG
✓266 MG
Potassium
✓447 MG
412 MG
Sodium
✓44 MG
9 MG
Copper, Cu
0.3 MG
✓0.6 MG
Manganese, Mn
1 MG
✓1.3 MG
Vitamin A, IU
✓15500 IU
0 IU
Carotene, beta
✓9230 UG
0 UG
Lutein + zeaxanthin
✓39600 UG
0 UG
Vitamin C
✓122 MG
0 MG
Thiamin
0 MG
✓0.1 MG
Riboflavin
0.1 MG
✓0.4 MG
Niacin
1.1 MG
✓2.6 MG
Vitamin B6
✓0.3 MG
0.2 MG
Folate
✓28 UG
24 UG
Vitamin K
✓828 UG
0 UG
Cholesterol
0 MG
0 MG
Fatty acids, total trans
0 G
0 G
Saturated Fat
0 G
✓2.5 G
Vitamin D (D2 + D3), International Units
0 IU
0 IU
Folic acid
0 UG
0 UG
Vitamin B12
0 UG
✓0.1 UG
Retinol
0 UG
0 UG
SFA 14:0
0 G
✓0 G
SFA 22:0
0 G
✓0.1 G
SFA 17:0
0 G
✓0 G
MUFA 17:1
0 G
✓0.1 G
MUFA 20:1
0 G
✓0 G
Monounsaturated Fat
0 G
✓3.2 G
Polyunsaturated Fat
0 G
✓4.3 G
SFA 16:0
0 G
✓1.7 G
SFA 18:0
0 G
✓0.7 G
MUFA 18:1
0 G
✓3.1 G
PUFA 18:2
0 G
✓4.1 G
PUFA 18:3
0 G
✓0.2 G
Ash
0 G
✓1.6 G
SFA 24:0
0 G
0 G
MUFA 14:1
0 G
0 G
MUFA 16:1
0 G
0 G
SFA 8:0
0 G
0 G
SFA 12:0
0 G
0 G
SFA 10:0
0 G
0 G
SFA 20:0
0 G
0 G
PUFA 20:4
0 G
0 G
MUFA 22:1
0 G
0 G
SFA 15:0
0 G
0 G
PUFA 20:3
0 G
0 G
Water
0 G
✓59.6 G
Zinc
0 MG
✓1.1 MG
Selenium, Se
0 UG
0 UG
Pantothenic acid
0 MG
✓0.3 MG
Vitamin D (D2 + D3)
0 UG
0 UG
Folate, DFE
0 UG
✓24 UG
Isoleucine
0 G
✓0.9 G
Leucine
0 G
✓1.4 G
Lysine
0 G
✓0.9 G
Cystine
0 G
✓0.2 G
Valine
0 G
✓0.9 G
Arginine
0 G
✓1.3 G
Histidine
0 G
✓0.5 G
Aspartic acid
0 G
✓2 G
Serine
0 G
✓1 G
Folate, food
0 UG
✓24 UG
Tryptophan
0 G
✓0.2 G
Threonine
0 G
✓0.8 G
Methionine
0 G
✓0.2 G
Phenylalanine
0 G
✓0.9 G
Tyrosine
0 G
✓0.7 G
Alanine
0 G
✓1 G
Glutamic acid
0 G
✓3.3 G
Glycine
0 G
✓0.8 G
Proline
0 G
✓1 G
Vitamin A
0 UG
0 UG
Visual Comparison
Protein3.5 G vs 20.3 G
Kale Nutrition Facts: The Ultimate Superfood GuideTempeh Nutrition Facts: A Complete Plant-Based Protein Guide
Calories53 vs 192
Kale Nutrition Facts: The Ultimate Superfood GuideTempeh Nutrition Facts: A Complete Plant-Based Protein Guide
Total Fat0.9 vs 10.8
Kale Nutrition Facts: The Ultimate Superfood GuideTempeh Nutrition Facts: A Complete Plant-Based Protein Guide
Calcium133 vs 111
Kale Nutrition Facts: The Ultimate Superfood GuideTempeh Nutrition Facts: A Complete Plant-Based Protein Guide
Comparison Verdict
If your goal is muscle building or staying full longer, tempeh is the superior choice because it provides a significant amount of complete plant-based protein and healthy fats. However, if you are looking to maximize nutrient density while keeping calories low for weight management, kale is the better option as it offers a wealth of vitamins and fiber with very minimal caloric impact.