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Flank steak vs. Tempeh — In-Depth Nutrition Comparison

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Important differences between flank steak and tempeh

  • Flank steak has more vitamin B12, selenium, zinc, vitamin B3, and vitamin B6; however, tempeh has more manganese, copper, vitamin B2, and magnesium.
  • Flank steak's daily need coverage for vitamin B12 is 65% more.
  • Tempeh is lower in cholesterol.
  • Tempeh has a higher glycemic index than flank steak.

The food varieties used in the comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Tempeh.

Infographic

Flank steak 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
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 ZincZinc +329.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +252.2%
Contains more CalciumCalcium +455%
Contains more PotassiumPotassium +21.5%
Contains more IronIron +55.2%
Contains more CopperCopper +582.9%
Contains more PhosphorusPhosphorus +26.7%
Contains less SodiumSodium -83.9%
Contains more ManganeseManganese +14344.4%

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +178.9%
Contains more Vitamin B5Vitamin B5 +96%
Contains more Vitamin B6Vitamin B6 +169.3%
Contains more Vitamin B12Vitamin B12 +1937.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +169.2%
Contains more FolateFolate +166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
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 ProteinProtein +36.3%
Contains more FatsFats +31.2%
Contains more CarbsCarbs +∞%
~equal in Water ~59.65g
~equal in Other ~1.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
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 -25.2%
Contains more Poly. FatPolyunsaturated fat +1235.4%
~equal in Monounsaturated fat ~3.205g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flank steak Tempeh DV% diff.
Vitamin B12 1.63µg 0.08µg 65%
Manganese 0.009mg 1.3mg 56%
Copper 0.082mg 0.56mg 53%
Selenium 29.4µg 0µg 53%
Zinc 4.9mg 1.14mg 34%
Vitamin B3 7.363mg 2.64mg 30%
Vitamin B6 0.579mg 0.215mg 28%
Polyunsaturated fat 0.322g 4.3g 27%
Cholesterol 79mg 0mg 26%
Choline 105.4mg 19%
Vitamin B2 0.133mg 0.358mg 17%
Protein 27.66g 20.29g 15%
Magnesium 23mg 81mg 14%
Iron 1.74mg 2.7mg 12%
Calcium 20mg 111mg 9%
Phosphorus 210mg 266mg 8%
Vitamin B5 0.545mg 0.278mg 5%
Saturated fat 3.395g 2.539g 4%
Fats 8.23g 10.8g 4%
Folate 9µg 24µg 4%
Vitamin E 0.38mg 3%
Carbs 0g 7.64g 3%
Sodium 56mg 9mg 2%
Potassium 339mg 412mg 2%
Vitamin K 1.4µg 1%
Calories 192kcal 192kcal 0%
Net carbs 0g 7.64g N/A
Vitamin B1 0.075mg 0.078mg 0%
Monounsaturated fat 3.317g 3.205g 0%
Tryptophan 0.182mg 0.194mg 0%
Threonine 1.105mg 0.796mg 0%
Isoleucine 1.259mg 0.88mg 0%
Leucine 2.201mg 1.43mg 0%
Lysine 2.338mg 0.908mg 0%
Methionine 0.72mg 0.175mg 0%
Phenylalanine 1.093mg 0.893mg 0%
Valine 1.372mg 0.92mg 0%
Histidine 0.883mg 0.466mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Tempeh
Low Calories diet Equal
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
49%
Flank steak
19%
Tempeh
Minerals Daily Need Coverage Score
54%
Flank steak
73%
Tempeh

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 79mg)
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 - 47mg)
Which food is lower in Saturated fat?
Tempeh
Tempeh is lower in Saturated fat (difference - 0.856g)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 15)
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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.