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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 of Vitamin B12 109% more than Tempeh.
  • Tempeh is lower in Cholesterol.

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.
Beefsteak raw
Beefsteak raw
2
:
8
Tempeh
Tempeh
Contains more Zinc +364.9%
Contains more Selenium +∞%
Contains more Calcium +2120%
Contains more Iron +35%
Contains more Magnesium +224%
Contains more Phosphorus +20.9%
Contains less Sodium -83.6%
Contains more Copper +608.9%
Equal in Potassium - 412
Beefsteak raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 75% 18% 95% 34% 8% 145% 27% 0% 153%
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Contains more Zinc +364.9%
Contains more Selenium +∞%
Contains more Calcium +2120%
Contains more Iron +35%
Contains more Magnesium +224%
Contains more Phosphorus +20.9%
Contains less Sodium -83.6%
Contains more Copper +608.9%
Equal in Potassium - 412

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.
Beefsteak raw
Beefsteak raw
6
:
4
Tempeh
Tempeh
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +91.2%
Contains more Vitamin B6 +152.6%
Contains more Vitamin B12 +3262.5%
Contains more Vitamin B2 +96.7%
Contains more Folate +700%
Equal in Vitamin B1 - 0.078
Beefsteak raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 3% 0% 19% 42% 95% 0% 126% 3% 337% 4%
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 A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +91.2%
Contains more Vitamin B6 +152.6%
Contains more Vitamin B12 +3262.5%
Contains more Vitamin B2 +96.7%
Contains more Folate +700%
Equal in Vitamin B1 - 0.078

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
2
:
3
Tempeh
Tempeh
Contains more Water +22.3%
Contains more Fats +101.5%
Contains more Carbs +∞%
Contains more Other +390.9%
Equal in Protein - 20.29
Beefsteak raw
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 Water +22.3%
Contains more Fats +101.5%
Contains more Carbs +∞%
Contains more Other +390.9%
Equal in Protein - 20.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
1
:
2
Tempeh
Tempeh
Contains less Saturated Fat -26.2%
Contains more Monounsaturated Fat +36.2%
Contains more Polyunsaturated fat +2175.1%
Beefsteak raw
42% 53% 4%
Saturated Fat: 1.875 g
Monounsaturated Fat: 2.354 g
Polyunsaturated fat: 0.189 g
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -26.2%
Contains more Monounsaturated Fat +36.2%
Contains more Polyunsaturated fat +2175.1%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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
52%
Beefsteak raw
20%
Tempeh
Minerals Daily Need Coverage Score
55%
Beefsteak raw
73%
Tempeh

Comparison summary

Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 46mg)
Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 67mg)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2.4)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated Fat?
Beefsteak raw
Beefsteak raw is lower in Saturated Fat (difference - 0.664g)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 15)
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. 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.