Compare Quinoa Nutrition Facts: Health Benefits & Why It's a Superfood vs Tempeh Nutrition Facts: A Complete Plant-Based Protein Guide

Quinoa Nutrition Facts: Health Benefits & Why It's a Superfood

Food

Tempeh Nutrition Facts: A Complete Plant-Based Protein Guide

Legumes

Nutrient

Food A

Food B

Protein

2.9 G

✓20.3 G

Total Fat

1.8 G

✓10.8 G

Carbs

✓20 G

7.6 G

Calories

107 KCAL

✓192 KCAL

Total Sugars

✓2.1 G

0 G

Fiber

✓2.1 G

0 G

Calcium

14 MG

✓111 MG

Iron

0.8 MG

✓2.7 MG

Sodium

✓157 MG

9 MG

Vitamin A, IU

✓714 IU

0 IU

Vitamin C

✓3.4 MG

0 MG

Cholesterol

0 MG

Fatty acids, total trans

0 G

Saturated Fat

0.4 G

✓2.5 G

Vitamin D (D2 + D3), International Units

0 IU

Folic acid

0 UG

Vitamin B12

0 UG

✓0.1 UG

Retinol

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

Magnesium

0 MG

✓81 MG

Phosphorus

0 MG

✓266 MG

Copper, Cu

0 MG

✓0.6 MG

Manganese, Mn

0 MG

✓1.3 MG

Ash

0 G

✓1.6 G

SFA 24:0

0 G

MUFA 14:1

0 G

MUFA 16:1

0 G

SFA 8:0

0 G

SFA 12:0

0 G

Thiamin

0 MG

✓0.1 MG

Riboflavin

0 MG

✓0.4 MG

Folate

0 UG

✓24 UG

SFA 10:0

0 G

SFA 20:0

0 G

PUFA 20:4

0 G

MUFA 22:1

0 G

SFA 15:0

0 G

PUFA 20:3

0 G

Water

0 G

✓59.6 G

Potassium

0 MG

✓412 MG

Zinc

0 MG

✓1.1 MG

Selenium, Se

0 UG

Niacin

0 MG

✓2.6 MG

Pantothenic acid

0 MG

✓0.3 MG

Vitamin B6

0 MG

✓0.2 MG

Vitamin D (D2 + D3)

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

Visual Comparison

Protein2.9 G vs 20.3 G

Quinoa Nutrition Facts: Health Benefits & Why It's a SuperfoodTempeh Nutrition Facts: A Complete Plant-Based Protein Guide

Calories107 vs 192

Quinoa Nutrition Facts: Health Benefits & Why It's a SuperfoodTempeh Nutrition Facts: A Complete Plant-Based Protein Guide

Total Fat1.8 vs 10.8

Quinoa Nutrition Facts: Health Benefits & Why It's a SuperfoodTempeh Nutrition Facts: A Complete Plant-Based Protein Guide

Calcium14 vs 111

Quinoa Nutrition Facts: Health Benefits & Why It's a SuperfoodTempeh Nutrition Facts: A Complete Plant-Based Protein Guide

Comparison Verdict

If your primary goal is muscle building or satiety, tempeh is the superior choice because its high protein content and healthy fats will keep you fuller for longer. However, if you are looking for a lighter, carbohydrate-rich fuel source to power a workout or complement a vegetable-heavy meal, quinoa is the better option. Both are excellent plant-based staples, so choosing between them really depends on whether you need a concentrated protein boost or a versatile energy-providing grain.