Soy Protein Isolate
90.0gprotein / 100g375 cal · 1.0g fat · $$ · Quality 0.9
Tempeh
19.0gprotein / 100g192 cal · 11.0g fat · $$ · Quality 0.85
Soy Protein Isolate is in a different weight class here, protein-wise: 90.0g per 100g vs Tempeh's 19.0g, a 71.0g difference that's more about food category than food quality.
Soy Protein Isolate also carries the stronger amino acid profile (one of the highest-quality plant proteins, near-complete on its own), while Tempeh is DIAAS-adjusted, complete plant protein.
Cost is roughly comparable between the two ($$), so budget isn't the deciding factor here.
Soy Protein Isolate's typical serving also delivers more leucine (2450mg vs Tempeh's 1450mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Soy Protein Isolate wins clearly. Choose Tempeh instead if its lower fat, cost, or prep time matters more to you than the extra grams.
Full nutrition comparison
| Per 100g | Soy Protein Isolate | Tempeh |
|---|---|---|
| Protein | 90.0g | 19.0g |
| Calories | 375 | 192 |
| Fat | 1.0g | 11.0g |
| Carbs | 2.0g | 9.4g |
| Fiber | 1.5g | 9.0g |
| Quality score | 0.9 | 0.85 |
| Relative cost | $$ | $$ |
| Prep time | 1 min | 15 min |
Frequently asked
Which has more protein, soy protein isolate or tempeh?
Soy Protein Isolate has 90.0g of protein per 100g compared to Tempeh's 19.0g.
Which is lower in calories?
Tempeh is lower in calories per 100g, at 192 vs the other's 375.