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Tempeh vs. Chicken fingers — In-Depth Nutrition Comparison

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A recap on differences between tempeh and chicken fingers

  • Tempeh has more copper, manganese, iron, and vitamin B2; however, chicken fingers are higher in vitamin B3, selenium, vitamin B5, and vitamin B6.
  • Tempeh covers your daily copper needs 55% more than chicken fingers.
  • Chicken fingers contain 6 times less manganese than tempeh. Tempeh contains 1.3mg of manganese, while chicken fingers contain 0.228mg.
  • Tempeh has less sodium.
  • The glycemic index of chicken fingers is higher.

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

Infographic

Tempeh vs Chicken fingers 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.
Tempeh
7
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 20% 5.1% 33% 27% 23% 19% 121% 100% 30% 95%
Contains more MagnesiumMagnesium +189.3%
Contains more CalciumCalcium +552.9%
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%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~373mg
~equal in Phosphorus ~282mg

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
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%
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%
Contains more Vitamin B2Vitamin B2 +100%
Contains more FolateFolate +26.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more WaterWater +27.9%
Contains more FatsFats +29.2%
Contains more CarbsCarbs +125.8%
Contains more OtherOther +81.5%
~equal in Protein ~19.22g

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Chicken fingers
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 Tempeh Chicken fingers DV% diff.
Copper 0.56mg 0.069mg 55%
Manganese 1.3mg 0.228mg 47%
Vitamin B3 2.64mg 8.217mg 35%
Sodium 9mg 769mg 33%
Selenium 0µg 17.5µg 32%
Iron 2.7mg 0.73mg 25%
Vitamin E 3.17mg 21%
Vitamin B5 0.278mg 1.244mg 19%
Vitamin B6 0.215mg 0.426mg 16%
Cholesterol 0mg 48mg 16%
Vitamin B2 0.358mg 0.179mg 14%
Magnesium 81mg 28mg 13%
Polyunsaturated fat 4.3g 5.783g 10%
Calcium 111mg 17mg 9%
Choline 43.7mg 8%
Vitamin K 8µg 7%
Starch 17.03g 7%
Fiber 1.2g 5%
Fats 10.8g 13.95g 5%
Monounsaturated fat 3.205g 4.83g 4%
Calories 192kcal 271kcal 4%
Zinc 1.14mg 0.71mg 4%
Vitamin B1 0.078mg 0.11mg 3%
Vitamin B12 0.08µg 0.16µg 3%
Carbs 7.64g 17.25g 3%
Phosphorus 266mg 282mg 2%
Protein 20.29g 19.22g 2%
Vitamin D 0µg 0.2µg 1%
Potassium 412mg 373mg 1%
Vitamin D 0IU 7IU 1%
Folate 24µg 19µg 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 7.64g 16.05g N/A
Sugar 0.4g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0g 0.052g N/A
Saturated fat 2.539g 2.493g 0%
Tryptophan 0.194mg 0.222mg 0%
Threonine 0.796mg 0.803mg 0%
Isoleucine 0.88mg 0.845mg 0%
Leucine 1.43mg 1.553mg 0%
Lysine 0.908mg 1.616mg 0%
Methionine 0.175mg 0.518mg 0%
Phenylalanine 0.893mg 1.437mg 0%
Valine 0.92mg 0.908mg 0%
Histidine 0.466mg 0.655mg 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
Tempeh Chicken fingers
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
19%
Tempeh
42%
Chicken fingers
Minerals Daily Need Coverage Score
73%
Tempeh
47%
Chicken fingers

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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Chicken fingers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173321/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.