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Tempeh vs. Chicken meat — In-Depth Nutrition Comparison

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Summary of differences between tempeh and chicken meat

  • Tempeh has more manganese, copper, iron, vitamin B2, and magnesium; however, chicken meat is higher in selenium, vitamin B3, vitamin B5, and vitamin B6.
  • Tempeh covers your daily need for manganese, 56% more than chicken meat.
  • Tempeh has 8 times more copper than chicken meat. While tempeh has 0.56mg of copper, chicken meat has only 0.066mg.
  • The glycemic index of tempeh is higher.

These are the specific foods used in this comparison Tempeh and Chicken, broilers or fryers, meat and skin, cooked, roasted.

Infographic

Tempeh vs Chicken meat 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
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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more MagnesiumMagnesium +252.2%
Contains more CalciumCalcium +640%
Contains more PotassiumPotassium +84.8%
Contains more IronIron +114.3%
Contains more CopperCopper +748.5%
Contains more PhosphorusPhosphorus +46.2%
Contains less SodiumSodium -89%
Contains more ManganeseManganese +6400%
Contains more ZincZinc +70.2%
Contains more SeleniumSelenium +∞%

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
3
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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin B1Vitamin B1 +23.8%
Contains more Vitamin B2Vitamin B2 +113.1%
Contains more FolateFolate +380%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +221.5%
Contains more Vitamin B5Vitamin B5 +270.5%
Contains more Vitamin B6Vitamin B6 +86%
Contains more Vitamin B12Vitamin B12 +275%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-562.9%
Contains more ProteinProtein +34.5%
Contains more FatsFats +25.9%
~equal in Water ~59.45g

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -33%
Contains more Poly. FatPolyunsaturated fat +44.8%
Contains more Mono. FatMonounsaturated fat +66.6%

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 meat
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Tempeh Chicken meat DV% diff.
Manganese 1.3mg 0.02mg 56%
Copper 0.56mg 0.066mg 55%
Selenium 0µg 23.9µg 43%
Vitamin B3 2.64mg 8.487mg 37%
Cholesterol 0mg 88mg 29%
Iron 2.7mg 1.26mg 18%
Vitamin B5 0.278mg 1.03mg 15%
Vitamin B2 0.358mg 0.168mg 15%
Vitamin B6 0.215mg 0.4mg 14%
Protein 20.29g 27.3g 14%
Magnesium 81mg 23mg 14%
Choline 65.9mg 12%
Phosphorus 266mg 182mg 12%
Calcium 111mg 15mg 10%
Vitamin B12 0.08µg 0.3µg 9%
Polyunsaturated fat 4.3g 2.97g 9%
Zinc 1.14mg 1.94mg 7%
Saturated fat 2.539g 3.79g 6%
Potassium 412mg 223mg 6%
Vitamin A 0µg 48µg 5%
Folate 24µg 5µg 5%
Monounsaturated fat 3.205g 5.34g 5%
Fats 10.8g 13.6g 4%
Sodium 9mg 82mg 3%
Carbs 7.64g 0g 3%
Calories 192kcal 239kcal 2%
Vitamin K 2.4µg 2%
Vitamin E 0.27mg 2%
Vitamin B1 0.078mg 0.063mg 1%
Net carbs 7.64g 0g N/A
Vitamin D 0IU 2IU 0%
Tryptophan 0.194mg 0.305mg 0%
Threonine 0.796mg 1.128mg 0%
Isoleucine 0.88mg 1.362mg 0%
Leucine 1.43mg 1.986mg 0%
Lysine 0.908mg 2.223mg 0%
Methionine 0.175mg 0.726mg 0%
Phenylalanine 0.893mg 1.061mg 0%
Valine 0.92mg 1.325mg 0%
Histidine 0.466mg 0.802mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.04g N/A
Omega-3 - DPA 0.02g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Chicken meat
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
36%
Chicken meat
Minerals Daily Need Coverage Score
73%
Tempeh
38%
Chicken meat

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 88mg)
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 - 73mg)
Which food is lower in Saturated fat?
Tempeh
Tempeh is lower in Saturated fat (difference - 1.251g)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in glycemic index?
Chicken meat
Chicken meat is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Chicken meat
Chicken meat is relatively richer in vitamins

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 meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.