Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Jerky
  5. Compare
  6. Jerky vs. Tempeh

Jerky vs. Tempeh — In-Depth Nutrition Comparison

Compare

What are the main differences between Jerky and Tempeh?

  • Jerky is richer in Zinc, Vitamin B12, Iron, Folate, Phosphorus, and Selenium, yet Tempeh is richer in Manganese, and Copper.
  • Jerky's daily need coverage for Sodium is 90% higher.
  • Tempeh contains less Sodium.

We used Snacks, beef jerky, chopped and formed and Tempeh types in this comparison.

Infographic

Jerky vs Tempeh infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Jerky
Jerky
5
:
5
Tempeh
Tempeh
Contains more Iron +100.7%
Contains more Phosphorus +53%
Contains more Potassium +44.9%
Contains more Zinc +611.4%
Contains more Selenium +∞%
Contains more Calcium +455%
Contains more Magnesium +58.8%
Contains less Sodium -99.6%
Contains more Copper +146.7%
Contains more Manganese +1071.2%
Jerky
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 204% 37% 175% 53% 272% 222% 76% 15% 59%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Iron +100.7%
Contains more Phosphorus +53%
Contains more Potassium +44.9%
Contains more Zinc +611.4%
Contains more Selenium +∞%
Contains more Calcium +455%
Contains more Magnesium +58.8%
Contains less Sodium -99.6%
Contains more Copper +146.7%
Contains more Manganese +1071.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Jerky
Jerky
6
:
4
Tempeh
Tempeh
Contains more Vitamin D +∞%
Contains more Vitamin B1 +97.4%
Contains more Folate +458.3%
Contains more Vitamin B12 +1137.5%
Contains more Vitamin B2 +152.1%
Contains more Vitamin B3 +52.4%
Contains more Vitamin B5 +70.6%
Contains more Vitamin B6 +20.1%
Jerky
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 9% 0% 39% 33% 33% 10% 42% 101% 124% 6%
Tempeh
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +97.4%
Contains more Folate +458.3%
Contains more Vitamin B12 +1137.5%
Contains more Vitamin B2 +152.1%
Contains more Vitamin B3 +52.4%
Contains more Vitamin B5 +70.6%
Contains more Vitamin B6 +20.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerky
Jerky
4
:
1
Tempeh
Tempeh
Contains more Protein +63.6%
Contains more Fats +137%
Contains more Carbs +44%
Contains more Other +322.2%
Contains more Water +155.4%
Jerky
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Tempeh
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Contains more Protein +63.6%
Contains more Fats +137%
Contains more Carbs +44%
Contains more Other +322.2%
Contains more Water +155.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
Jerky
1
:
2
Tempeh
Tempeh
Contains more Monounsaturated Fat +252.7%
Contains less Saturated Fat -76.6%
Contains more Polyunsaturated fat +325.3%
Jerky
47% 49% 4%
Saturated Fat: 10.85 g
Monounsaturated Fat: 11.305 g
Polyunsaturated fat: 1.011 g
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains more Monounsaturated Fat +252.7%
Contains less Saturated Fat -76.6%
Contains more Polyunsaturated fat +325.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jerky Tempeh
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jerky Tempeh Opinion
Net carbs 9.2g 7.64g Jerky
Protein 33.2g 20.29g Jerky
Fats 25.6g 10.8g Jerky
Carbs 11g 7.64g Jerky
Calories 410kcal 192kcal Jerky
Sugar 9g Tempeh
Fiber 1.8g Jerky
Calcium 20mg 111mg Tempeh
Iron 5.42mg 2.7mg Jerky
Magnesium 51mg 81mg Tempeh
Phosphorus 407mg 266mg Jerky
Potassium 597mg 412mg Jerky
Sodium 2081mg 9mg Tempeh
Zinc 8.11mg 1.14mg Jerky
Copper 0.227mg 0.56mg Tempeh
Manganese 0.111mg 1.3mg Tempeh
Selenium 10.7µg 0µg Jerky
Vitamin E 0.49mg Jerky
Vitamin D 11IU 0IU Jerky
Vitamin D 0.3µg 0µg Jerky
Vitamin B1 0.154mg 0.078mg Jerky
Vitamin B2 0.142mg 0.358mg Tempeh
Vitamin B3 1.732mg 2.64mg Tempeh
Vitamin B5 0.163mg 0.278mg Tempeh
Vitamin B6 0.179mg 0.215mg Tempeh
Folate 134µg 24µg Jerky
Vitamin B12 0.99µg 0.08µg Jerky
Vitamin K 2.3µg Jerky
Tryptophan 0.194mg Tempeh
Threonine 0.796mg Tempeh
Isoleucine 0.88mg Tempeh
Leucine 1.43mg Tempeh
Lysine 0.908mg Tempeh
Methionine 0.175mg Tempeh
Phenylalanine 0.893mg Tempeh
Valine 0.92mg Tempeh
Histidine 0.466mg Tempeh
Cholesterol 48mg 0mg Tempeh
Saturated Fat 10.85g 2.539g Tempeh
Monounsaturated Fat 11.305g 3.205g Jerky
Polyunsaturated fat 1.011g 4.3g Tempeh

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerky Tempeh
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Jerky
Jerky vs Beef broiled
Beef broiled
Jerky
Jerky vs Pork Meat
Pork Meat
Jerky
Jerky vs Cream cracker
Cream cracker
Tempeh
Tempeh vs Dashi
Dashi
Tempeh
Tempeh vs Miso
Miso
Tempeh
Tempeh vs Nattō
Nattō

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
34%
Jerky
20%
Tempeh
Minerals Daily Need Coverage Score
111%
Jerky
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 9g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 2072mg)
Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 48mg)
Which food is lower in Saturated Fat?
Tempeh
Tempeh is lower in Saturated Fat (difference - 8.311g)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $4)
Which food is lower in glycemic index?
Jerky
Jerky is lower in glycemic index (difference - 15)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/nutrients
  2. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.