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Tempeh vs. Beef Stroganoff — In-Depth Nutrition Comparison

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The main differences between Tempeh and Beef Stroganoff

  • Tempeh has more Copper, Phosphorus, Iron, Vitamin B2, Magnesium, Vitamin B3, and Vitamin B6, however, Beef Stroganoff has more Selenium, and Folate.
  • Daily need coverage for Copper from Tempeh is 51% higher.
  • Beef Stroganoff has 41 times less Magnesium than Tempeh. Tempeh has 81mg of Magnesium, while Beef Stroganoff has 2mg.
  • Tempeh is lower in Sodium.

Food types used in this article are Tempeh and Soup, beef stroganoff, canned, chunky style, ready-to-serve.

Infographic

Tempeh vs Beef Stroganoff 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.
Contains more Calcium +455%
Contains more Iron +206.8%
Contains more Magnesium +3950%
Contains more Phosphorus +432%
Contains more Potassium +194.3%
Contains less Sodium -97.9%
Contains more Copper +460%
Contains more Selenium +∞%
Equal in Zinc - 1.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 2% 22% 13% 57% 30% 34% 0% 42%
Contains more Calcium +455%
Contains more Iron +206.8%
Contains more Magnesium +3950%
Contains more Phosphorus +432%
Contains more Potassium +194.3%
Contains less Sodium -97.9%
Contains more Copper +460%
Contains more Selenium +∞%
Equal in Zinc - 1.1

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.
Tempeh
5
:
Contains more Vitamin B1 +95%
Contains more Vitamin B2 +297.8%
Contains more Vitamin B3 +2540%
Contains more Vitamin B6 +258.3%
Contains more Vitamin A +∞%
Contains more Folate +179.2%
Contains more Vitamin B12 +225%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 9% 0% 0% 10% 21% 2% 0% 14% 51% 33% 257%
Contains more Vitamin B1 +95%
Contains more Vitamin B2 +297.8%
Contains more Vitamin B3 +2540%
Contains more Vitamin B6 +258.3%
Contains more Vitamin A +∞%
Contains more Folate +179.2%
Contains more Vitamin B12 +225%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +297.8%
Contains more Fats +134.8%
Contains more Other +15.7%
Contains more Carbs +17.8%
Contains more Water +33.9%
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
5% 5% 9% 80%
Protein: 5.1 g
Fats: 4.6 g
Carbs: 9 g
Water: 79.9 g
Other: 1.4 g
Contains more Protein +297.8%
Contains more Fats +134.8%
Contains more Other +15.7%
Contains more Carbs +17.8%
Contains more Water +33.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +106%
Contains more Polyunsaturated fat +1648%
Equal in Saturated Fat - 2.324
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
56% 38% 6%
Saturated Fat: 2.324 g
Monounsaturated Fat: 1.556 g
Polyunsaturated fat: 0.246 g
Contains more Monounsaturated Fat +106%
Contains more Polyunsaturated fat +1648%
Equal in Saturated Fat - 2.324

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tempeh Beef Stroganoff Opinion
Net carbs 7.64g 8.4g Beef Stroganoff
Protein 20.29g 5.1g Tempeh
Fats 10.8g 4.6g Tempeh
Carbs 7.64g 9g Beef Stroganoff
Calories 192kcal 98kcal Tempeh
Sugar 1.68g Tempeh
Fiber 0.6g Beef Stroganoff
Calcium 111mg 20mg Tempeh
Iron 2.7mg 0.88mg Tempeh
Magnesium 81mg 2mg Tempeh
Phosphorus 266mg 50mg Tempeh
Potassium 412mg 140mg Tempeh
Sodium 9mg 435mg Tempeh
Zinc 1.14mg 1.1mg Tempeh
Copper 0.56mg 0.1mg Tempeh
Manganese 1.3mg Tempeh
Selenium 0µg 7.6µg Beef Stroganoff
Vitamin A 0IU 820IU Beef Stroganoff
Vitamin A RAE 0µg 84µg Beef Stroganoff
Vitamin E 0.41mg Beef Stroganoff
Vitamin B1 0.078mg 0.04mg Tempeh
Vitamin B2 0.358mg 0.09mg Tempeh
Vitamin B3 2.64mg 0.1mg Tempeh
Vitamin B5 0.278mg Tempeh
Vitamin B6 0.215mg 0.06mg Tempeh
Folate 24µg 67µg Beef Stroganoff
Vitamin B12 0.08µg 0.26µg Beef Stroganoff
Vitamin K 102.8µg Beef Stroganoff
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 0mg 21mg Tempeh
Saturated Fat 2.539g 2.324g Beef Stroganoff
Monounsaturated Fat 3.205g 1.556g Tempeh
Polyunsaturated fat 4.3g 0.246g Tempeh

Which food is preferable for your diet?

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

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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
20%
Tempeh
37%
Beef Stroganoff
Minerals Daily Need Coverage Score
73%
Tempeh
24%
Beef Stroganoff

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 1.68g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 426mg)
Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 21mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated Fat?
Beef Stroganoff
Beef Stroganoff is lower in Saturated Fat (difference - 0.215g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Beef Stroganoff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171612/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.