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  6. Beefsteak raw vs. Tempeh

Beefsteak raw vs. Tempeh — In-Depth Nutrition Comparison

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How are beefsteak raw and tempeh different?

  • Beefsteak raw is richer in vitamin B12, selenium, zinc, vitamin B6, and vitamin B3, while tempeh is higher in copper, vitamin B2, magnesium, and calcium.
  • Beefsteak raw covers your daily need for vitamin B12, 109% more than tempeh.
  • Tempeh is lower in cholesterol.
  • Tempeh has a higher glycemic index (15) than beefsteak raw (0).

Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Tempeh types were used in this article.

Infographic

Beefsteak raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Tempeh
Tempeh
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Contains more ZincZinc +364.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +2120%
Contains more IronIron +35%
Contains more CopperCopper +608.9%
Contains more PhosphorusPhosphorus +20.9%
Contains less SodiumSodium -83.6%
~equal in Potassium ~412mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Tempeh
Tempeh
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +91.2%
Contains more Vitamin B6Vitamin B6 +152.6%
Contains more Vitamin B12Vitamin B12 +3262.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +96.7%
Contains more FolateFolate +700%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin B1 ~0.078mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Tempeh DV% diff.
Vitamin B12 2.69µg 0.08µg 109%
Manganese 1.3mg 57%
Copper 0.079mg 0.56mg 53%
Selenium 27.9µg 0µg 51%
Zinc 5.3mg 1.14mg 38%
Polyunsaturated fat 0.189g 4.3g 27%
Vitamin B6 0.543mg 0.215mg 25%
Cholesterol 67mg 0mg 22%
Vitamin B3 5.048mg 2.64mg 15%
Vitamin B2 0.182mg 0.358mg 14%
Magnesium 25mg 81mg 13%
Calcium 5mg 111mg 11%
Iron 2mg 2.7mg 9%
Fats 5.36g 10.8g 8%
Phosphorus 220mg 266mg 7%
Vitamin B5 0.278mg 6%
Folate 3µg 24µg 5%
Saturated fat 1.875g 2.539g 3%
Calories 134kcal 192kcal 3%
Carbs 0g 7.64g 3%
Protein 21.38g 20.29g 2%
Sodium 55mg 9mg 2%
Monounsaturated fat 2.354g 3.205g 2%
Vitamin D 0.1µg 0µg 1%
Potassium 375mg 412mg 1%
Vitamin K 1.5µg 1%
Net carbs 0g 7.64g N/A
Vitamin D 3IU 0IU 0%
Vitamin A 2µg 0µg 0%
Vitamin B1 0.075mg 0.078mg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.194mg 0%
Threonine 1.099mg 0.796mg 0%
Isoleucine 1.09mg 0.88mg 0%
Leucine 2.011mg 1.43mg 0%
Lysine 2.247mg 0.908mg 0%
Methionine 0.621mg 0.175mg 0%
Phenylalanine 0.931mg 0.893mg 0%
Valine 1.152mg 0.92mg 0%
Histidine 0.868mg 0.466mg 0%
Omega-3 - DPA 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Tempeh
Tempeh
3
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 WaterWater +22.3%
Contains more FatsFats +101.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +390.9%
~equal in Protein ~20.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Tempeh
Tempeh
2
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -26.2%
Contains more Mono. FatMonounsaturated fat +36.2%
Contains more Poly. FatPolyunsaturated fat +2175.1%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.