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Chicken fingers vs. Tempeh — In-Depth Nutrition Comparison

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A recap on differences between chicken fingers and tempeh

  • Chicken fingers have more vitamin B3, selenium, vitamin B5, and vitamin B6; however, tempeh is higher in copper, manganese, iron, and vitamin B2.
  • Tempeh covers your daily copper needs 55% more than chicken fingers.
  • Tempeh has less cholesterol.
  • The glycemic index of chicken fingers is higher.

Food varieties used in this article are Fast foods, chicken tenders and Tempeh.

Infographic

Chicken fingers vs Tempeh infographic
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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 20% 5.1% 33% 27% 23% 19% 121% 100% 30% 95%
Tempeh
8
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +189.3%
Contains more CalciumCalcium +552.9%
Contains more PotassiumPotassium +10.5%
Contains more IronIron +269.9%
Contains more CopperCopper +711.6%
Contains more ZincZinc +60.6%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +470.2%
~equal in Phosphorus ~266mg

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 3.7% 1% 63% 3% 28% 41% 154% 75% 98% 20% 20% 14% 24%
Tempeh
2
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +41%
Contains more Vitamin B3Vitamin B3 +211.3%
Contains more Vitamin B5Vitamin B5 +347.5%
Contains more Vitamin B6Vitamin B6 +98.1%
Contains more Vitamin B12Vitamin B12 +100%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more FolateFolate +26.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 14% 17% 47% 3%
Protein: 19.22 g
Fats: 13.95 g
Carbs: 17.25 g
Water: 46.64 g
Other: 2.94 g
Tempeh
2
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 FatsFats +29.2%
Contains more CarbsCarbs +125.8%
Contains more OtherOther +81.5%
Contains more WaterWater +27.9%
~equal in Protein ~20.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 37% 44%
Saturated fat: Sat. Fat 2.493 g
Monounsaturated fat: Mono. Fat 4.83 g
Polyunsaturated fat: Poly. Fat 5.783 g
Tempeh
0
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 more Mono. FatMonounsaturated fat +50.7%
Contains more Poly. FatPolyunsaturated fat +34.5%
~equal in Saturated fat ~2.539g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken fingers Tempeh DV% diff.
Copper 0.069mg 0.56mg 55%
Manganese 0.228mg 1.3mg 47%
Vitamin B3 8.217mg 2.64mg 35%
Sodium 769mg 9mg 33%
Selenium 17.5µg 0µg 32%
Iron 0.73mg 2.7mg 25%
Vitamin E 3.17mg 21%
Vitamin B5 1.244mg 0.278mg 19%
Vitamin B6 0.426mg 0.215mg 16%
Cholesterol 48mg 0mg 16%
Vitamin B2 0.179mg 0.358mg 14%
Magnesium 28mg 81mg 13%
Polyunsaturated fat 5.783g 4.3g 10%
Calcium 17mg 111mg 9%
Choline 43.7mg 8%
Vitamin K 8µg 7%
Starch 17.03g 7%
Fiber 1.2g 5%
Fats 13.95g 10.8g 5%
Monounsaturated fat 4.83g 3.205g 4%
Calories 271kcal 192kcal 4%
Zinc 0.71mg 1.14mg 4%
Vitamin B1 0.11mg 0.078mg 3%
Vitamin B12 0.16µg 0.08µg 3%
Carbs 17.25g 7.64g 3%
Phosphorus 282mg 266mg 2%
Protein 19.22g 20.29g 2%
Vitamin D 0.2µg 0µg 1%
Potassium 373mg 412mg 1%
Vitamin D 7IU 0IU 1%
Folate 19µg 24µg 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 16.05g 7.64g N/A
Sugar 0.4g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0.052g 0g N/A
Saturated fat 2.493g 2.539g 0%
Tryptophan 0.222mg 0.194mg 0%
Threonine 0.803mg 0.796mg 0%
Isoleucine 0.845mg 0.88mg 0%
Leucine 1.553mg 1.43mg 0%
Lysine 1.616mg 0.908mg 0%
Methionine 0.518mg 0.175mg 0%
Phenylalanine 1.437mg 0.893mg 0%
Valine 0.908mg 0.92mg 0%
Histidine 0.655mg 0.466mg 0%
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.211g N/A
Omega-3 - DPA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 5.439g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken fingers Tempeh
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
42%
Chicken fingers
19%
Tempeh
Minerals Daily Need Coverage Score
47%
Chicken fingers
73%
Tempeh

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 48mg)
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 760mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated fat?
Chicken fingers
Chicken fingers is lower in Saturated fat (difference - 0.046g)
Which food is richer in vitamins?
Chicken fingers
Chicken fingers is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chicken fingers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173321/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.