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Tempeh vs. Beef Stroganoff — In-Depth Nutrition Comparison

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The main differences between tempeh and beef Stroganoff

  • Tempeh has more copper, phosphorus, iron, vitamin B2, magnesium, vitamin B3, and vitamin B6; however, beef Stroganoff has more vitamin A and selenium.
  • Daily need coverage for copper for tempeh is 51% higher.
  • Beef Stroganoff has 41 times less magnesium than tempeh. Tempeh has 81mg of magnesium, while beef Stroganoff has 2mg.
  • Tempeh is lower in sodium.
  • Beef Stroganoff has a higher glycemic index than tempeh.

Food types used in this article are Tempeh and Soup, beef stroganoff, canned, chunky style, ready-to-serve.

Infographic

Tempeh vs Beef Stroganoff 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 6% 12% 33% 33% 30% 21% 57% 0% 41%
Contains more MagnesiumMagnesium +3950%
Contains more CalciumCalcium +455%
Contains more PotassiumPotassium +194.3%
Contains more IronIron +206.8%
Contains more CopperCopper +460%
Contains more PhosphorusPhosphorus +432%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Zinc ~1.1mg

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.
Tempeh
5
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%
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% 28% 8.2% 0% 10% 21% 1.9% 0% 14% 33% 257% 50% 9.8%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B2Vitamin B2 +297.8%
Contains more Vitamin B3Vitamin B3 +2540%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +258.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +225%
Contains more FolateFolate +179.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tempeh Beef Stroganoff DV% diff.
Vitamin K 102.8µg 86%
Manganese 1.3mg 57%
Copper 0.56mg 0.1mg 51%
Phosphorus 266mg 50mg 31%
Protein 20.29g 5.1g 30%
Polyunsaturated fat 4.3g 0.246g 27%
Iron 2.7mg 0.88mg 23%
Vitamin B2 0.358mg 0.09mg 21%
Magnesium 81mg 2mg 19%
Sodium 9mg 435mg 19%
Vitamin B3 2.64mg 0.1mg 16%
Selenium 0µg 7.6µg 14%
Vitamin B6 0.215mg 0.06mg 12%
Folate 24µg 67µg 11%
Fats 10.8g 4.6g 10%
Calcium 111mg 20mg 9%
Vitamin A 0µg 84µg 9%
Potassium 412mg 140mg 8%
Vitamin B12 0.08µg 0.26µg 8%
Cholesterol 0mg 21mg 7%
Vitamin B5 0.278mg 6%
Calories 192kcal 98kcal 5%
Monounsaturated fat 3.205g 1.556g 4%
Choline 18mg 3%
Vitamin B1 0.078mg 0.04mg 3%
Vitamin E 0.41mg 3%
Fiber 0.6g 2%
Saturated fat 2.539g 2.324g 1%
Carbs 7.64g 9g 0%
Net carbs 7.64g 8.4g N/A
Sugar 1.68g N/A
Zinc 1.14mg 1.1mg 0%
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
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
5% 5% 9% 80%
Protein: 5.1 g
Fats: 4.6 g
Carbs: 9 g
Water: 79.9 g
Other: 1.4 g
Contains more ProteinProtein +297.8%
Contains more FatsFats +134.8%
Contains more OtherOther +15.7%
Contains more CarbsCarbs +17.8%
Contains more WaterWater +33.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
56% 38% 6%
Saturated fat: Sat. Fat 2.324 g
Monounsaturated fat: Mono. Fat 1.556 g
Polyunsaturated fat: Poly. Fat 0.246 g
Contains more Mono. FatMonounsaturated fat +106%
Contains more Poly. FatPolyunsaturated fat +1648%
~equal in Saturated fat ~2.324g

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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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Beef Stroganoff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171612/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.