Pork Tenderloin
26.0gprotein / 100g143 cal · 3.5g fat · $$ · Quality 0.92
Tempeh
19.0gprotein / 100g192 cal · 11.0g fat · $$ · Quality 0.85
Pork Tenderloin delivers a clearly higher protein density than Tempeh — 26.0g vs 19.0g per 100g, a gap of 7.0g that adds up fast across multiple servings.
On protein quality specifically, Pork Tenderloin scores higher — high-DIAAS complete animal protein — compared to Tempeh, which is DIAAS-adjusted, complete plant protein.
Cost is roughly comparable between the two ($$), so budget isn't the deciding factor here.
If you're eating plant-based, this comparison is moot — Tempeh fits, Pork Tenderloin doesn't.
Pork Tenderloin's typical serving also delivers more leucine (2100mg vs Tempeh's 1450mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
The real deciding factor is dietary fit, not macros: choose Tempeh if you need it to be plant-based, choose Pork Tenderloin otherwise — the protein numbers are close enough that diet compatibility should lead.
Full nutrition comparison
| Per 100g | Pork Tenderloin | Tempeh |
|---|---|---|
| Protein | 26.0g | 19.0g |
| Calories | 143 | 192 |
| Fat | 3.5g | 11.0g |
| Carbs | 0.0g | 9.4g |
| Fiber | 0.0g | 9.0g |
| Quality score | 0.92 | 0.85 |
| Relative cost | $$ | $$ |
| Prep time | 25 min | 15 min |
Frequently asked
Which has more protein, pork tenderloin or tempeh?
Pork Tenderloin has 26.0g of protein per 100g compared to Tempeh's 19.0g.
Which is lower in calories?
Pork Tenderloin is lower in calories per 100g, at 143 vs the other's 192.