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  6. Kielbasa vs. Tempeh

Kielbasa vs. Tempeh — In-Depth Nutrition Comparison

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How are kielbasa and tempeh different?

  • Kielbasa is richer in vitamin C and monounsaturated fat, while tempeh is higher in iron and polyunsaturated fat.
  • Kielbasa covers your daily need for sodium, 52% more than tempeh.
  • Kielbasa has a higher glycemic index (28) than tempeh (15).

Kielbasa, Polish, turkey, and beef, smoked and Tempeh types were used in this article.

Infographic

Kielbasa 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 0% 0% 0% 47% 0% 0% 0% 157% 0% 0%
Tempeh
Tempeh
9
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 IronIron +117.7%
Contains less SodiumSodium -99.3%
~equal in Selenium ~0µg

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 49% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Tempeh
Tempeh
7
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 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kielbasa Tempeh DV% diff.
Copper 0.56mg 62%
Manganese 1.3mg 57%
Sodium 1200mg 9mg 52%
Phosphorus 266mg 38%
Vitamin B2 0.358mg 28%
Cholesterol 70mg 0mg 23%
Magnesium 81mg 19%
Iron 1.24mg 2.7mg 18%
Vitamin B6 0.215mg 17%
Vitamin B3 2.64mg 17%
Saturated fat 6.23g 2.539g 17%
Vitamin C 14.8mg 0mg 16%
Protein 13.1g 20.29g 14%
Monounsaturated fat 8.27g 3.205g 13%
Polyunsaturated fat 2.33g 4.3g 13%
Potassium 412mg 12%
Calcium 111mg 11%
Fats 17.6g 10.8g 10%
Zinc 1.14mg 10%
Vitamin B1 0.078mg 7%
Vitamin B5 0.278mg 6%
Folate 24µg 6%
Vitamin B12 0.08µg 3%
Calories 226kcal 192kcal 2%
Carbs 3.9g 7.64g 1%
Net carbs 3.9g 7.64g N/A
Tryptophan 0.194mg 0%
Threonine 0.796mg 0%
Isoleucine 0.88mg 0%
Leucine 1.43mg 0%
Lysine 0.908mg 0%
Methionine 0.175mg 0%
Phenylalanine 0.893mg 0%
Valine 0.92mg 0%
Histidine 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 18% 4% 62% 3%
Protein: 13.1 g
Fats: 17.6 g
Carbs: 3.9 g
Water: 62 g
Other: 3.4 g
Tempeh
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 +63%
Contains more OtherOther +109.9%
Contains more ProteinProtein +54.9%
Contains more CarbsCarbs +95.9%
~equal in Water ~59.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 49% 14%
Saturated fat: Sat. Fat 6.23 g
Monounsaturated fat: Mono. Fat 8.27 g
Polyunsaturated fat: Poly. Fat 2.33 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 more Mono. FatMonounsaturated fat +158%
Contains less Sat. FatSaturated fat -59.2%
Contains more Poly. FatPolyunsaturated fat +84.5%

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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. Kielbasa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174607/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.