Compare Walnuts: Nutrition Facts and Health Benefits Explained vs Tempeh Nutrition Facts: A Complete Plant-Based Protein Guide
Walnuts: Nutrition Facts and Health Benefits Explained
Nuts & Seeds
VS
Tempeh Nutrition Facts: A Complete Plant-Based Protein Guide
Legumes
Nutrient
Food A
Food B
Protein
15.6 G
✓20.3 G
Total Fat
✓65.6 G
10.8 G
Carbs
✓12.5 G
7.6 G
Calories
✓656 KCAL
192 KCAL
Total Sugars
✓3.1 G
0 G
Fiber
✓6.2 G
0 G
Calcium
94 MG
✓111 MG
Iron
✓2.8 MG
2.7 MG
Potassium
✓438 MG
412 MG
Sodium
0 MG
✓9 MG
Vitamin D (D2 + D3), International Units
0 IU
0 IU
Cholesterol
0 MG
0 MG
Fatty acids, total trans
0 G
0 G
Saturated Fat
✓6.3 G
2.5 G
Monounsaturated Fat
✓9.4 G
3.2 G
Polyunsaturated Fat
✓46.9 G
4.3 G
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
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
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
Vitamin C
0 MG
0 MG
Thiamin
0 MG
✓0.1 MG
Riboflavin
0 MG
✓0.4 MG
Folate
0 UG
✓24 UG
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
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
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
Vitamin A, IU
0 IU
0 IU
Visual Comparison
Protein15.6 G vs 20.3 G
Walnuts: Nutrition Facts and Health Benefits ExplainedTempeh Nutrition Facts: A Complete Plant-Based Protein Guide
Calories656 vs 192
Walnuts: Nutrition Facts and Health Benefits ExplainedTempeh Nutrition Facts: A Complete Plant-Based Protein Guide
Total Fat65.6 vs 10.8
Walnuts: Nutrition Facts and Health Benefits ExplainedTempeh Nutrition Facts: A Complete Plant-Based Protein Guide
Calcium94 vs 111
Walnuts: Nutrition Facts and Health Benefits ExplainedTempeh Nutrition Facts: A Complete Plant-Based Protein Guide
Comparison Verdict
If your goal is to build muscle or manage your weight, tempeh is the superior choice because it offers a higher protein-to-calorie ratio that helps you stay full while supporting recovery. Conversely, walnuts are an excellent pick if you are looking to fuel endurance activities or increase your healthy fat intake, as they provide a dense, energy-rich source of heart-healthy omega-3 fatty acids.