Tempeh vs. Jerky — In-Depth Nutrition Comparison
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What are the main differences between tempeh and jerky?
- Tempeh is richer in manganese and copper, yet jerky is richer in zinc, vitamin B12, iron, folate, phosphorus, and selenium.
- Jerky's daily need coverage for sodium is 90% higher.
- Tempeh has 12 times more manganese than jerky. Tempeh has 1.3mg of manganese, while jerky has 0.111mg.
- Tempeh contains less saturated fat.
- Jerky has a lower glycemic index than tempeh.
We used Tempeh and Snacks, beef jerky, chopped, and formed types in this comparison.
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.
| Contains more MagnesiumMagnesium | +58.8% |
| Contains more CalciumCalcium | +455% |
| Contains more CopperCopper | +146.7% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +1071.2% |
| Contains more PotassiumPotassium | +44.9% |
| Contains more IronIron | +100.7% |
| Contains more ZincZinc | +611.4% |
| Contains more PhosphorusPhosphorus | +53% |
| 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.
| Contains more Vitamin B2Vitamin B2 | +152.1% |
| Contains more Vitamin B3Vitamin B3 | +52.4% |
| Contains more Vitamin B5Vitamin B5 | +70.6% |
| Contains more Vitamin B6Vitamin B6 | +20.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +97.4% |
| Contains more Vitamin B12Vitamin B12 | +1137.5% |
| Contains more FolateFolate | +458.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 9mg | 2081mg | 90% |
| Zinc | 1.14mg | 8.11mg | 63% |
| Manganese | 1.3mg | 0.111mg | 52% |
| Vitamin B12 | 0.08µg | 0.99µg | 38% |
| Saturated fat | 2.539g | 10.85g | 38% |
| Copper | 0.56mg | 0.227mg | 37% |
| Iron | 2.7mg | 5.42mg | 34% |
| Folate | 24µg | 134µg | 28% |
| Protein | 20.29g | 33.2g | 26% |
| Fats | 10.8g | 25.6g | 23% |
| Polyunsaturated fat | 4.3g | 1.011g | 22% |
| Phosphorus | 266mg | 407mg | 20% |
| Choline | 109.1mg | 20% | |
| Monounsaturated fat | 3.205g | 11.305g | 20% |
| Selenium | 0µg | 10.7µg | 19% |
| Vitamin B2 | 0.358mg | 0.142mg | 17% |
| Cholesterol | 0mg | 48mg | 16% |
| Calories | 192kcal | 410kcal | 11% |
| Calcium | 111mg | 20mg | 9% |
| Fiber | 1.8g | 7% | |
| Magnesium | 81mg | 51mg | 7% |
| Vitamin B3 | 2.64mg | 1.732mg | 6% |
| Vitamin B1 | 0.078mg | 0.154mg | 6% |
| Potassium | 412mg | 597mg | 5% |
| Vitamin B6 | 0.215mg | 0.179mg | 3% |
| Vitamin E | 0.49mg | 3% | |
| Vitamin D | 0µg | 0.3µg | 2% |
| Vitamin K | 2.3µg | 2% | |
| Vitamin B5 | 0.278mg | 0.163mg | 2% |
| Carbs | 7.64g | 11g | 1% |
| Vitamin D | 0IU | 11IU | 1% |
| Net carbs | 7.64g | 9.2g | N/A |
| Sugar | 9g | 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
| Contains more WaterWater | +155.4% |
| Contains more ProteinProtein | +63.6% |
| Contains more FatsFats | +137% |
| Contains more CarbsCarbs | +44% |
| Contains more OtherOther | +322.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -76.6% |
| Contains more Poly. FatPolyunsaturated fat | +325.3% |
| Contains more Mono. FatMonounsaturated fat | +252.7% |
