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  6. Tempeh vs. Rib eye steak

Tempeh vs. Rib eye steak — In-Depth Nutrition Comparison

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Differences between tempeh and rib eye steak

  • Tempeh has more copper, manganese, and phosphorus, while rib eye steak has more vitamin B12, selenium, zinc, vitamin B6, and vitamin B3.
  • Rib eye steak's daily need coverage for vitamin B12 is 84% higher.
  • Rib eye steak contains 16 times less manganese than tempeh. Tempeh contains 1.3mg of manganese, while rib eye steak contains 0.08mg.
  • The amount of saturated fat in tempeh is lower.
  • Rib eye steak has a lower glycemic index. The glycemic index of rib eye steak is 0, while the glycemic index of tempeh is 15.

The food types used in this comparison are Tempeh and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Tempeh vs Rib eye steak 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
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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +268.2%
Contains more CalciumCalcium +909.1%
Contains more PotassiumPotassium +58.5%
Contains more IronIron +20.5%
Contains more CopperCopper +600%
Contains more PhosphorusPhosphorus +75%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +1525%
Contains more ZincZinc +418.4%
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
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 0% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin B2Vitamin B2 +24.7%
Contains more FolateFolate +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +85.9%
Contains more Vitamin B5Vitamin B5 +92.8%
Contains more Vitamin B6Vitamin B6 +121.9%
Contains more Vitamin B12Vitamin B12 +2525%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.071mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +16100%
Contains more ProteinProtein +16.8%
Contains more FatsFats +101.9%
~equal in Water ~54.49g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -73.8%
Contains more Poly. FatPolyunsaturated fat +318.7%
Contains more Mono. FatMonounsaturated fat +228.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tempeh Rib eye steak
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 Rib eye steak DV% diff.
Vitamin B12 0.08µg 2.1µg 84%
Selenium 0µg 29.7µg 54%
Copper 0.56mg 0.08mg 53%
Manganese 1.3mg 0.08mg 53%
Zinc 1.14mg 5.91mg 43%
Saturated fat 2.539g 9.684g 32%
Cholesterol 0mg 80mg 27%
Polyunsaturated fat 4.3g 1.027g 22%
Vitamin B6 0.215mg 0.477mg 20%
Monounsaturated fat 3.205g 10.519g 18%
Fats 10.8g 21.81g 17%
Phosphorus 266mg 152mg 16%
Vitamin B3 2.64mg 4.908mg 14%
Magnesium 81mg 22mg 14%
Calcium 111mg 11mg 10%
Choline 48.8mg 9%
Protein 20.29g 23.69g 7%
Iron 2.7mg 2.24mg 6%
Folate 24µg 6µg 5%
Vitamin B5 0.278mg 0.536mg 5%
Calories 192kcal 291kcal 5%
Vitamin B2 0.358mg 0.287mg 5%
Potassium 412mg 260mg 4%
Carbs 7.64g 0g 3%
Sodium 9mg 54mg 2%
Vitamin B1 0.078mg 0.071mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.1mg 1%
Vitamin A 0µg 8µg 1%
Vitamin K 1.6µg 1%
Vitamin D 0IU 7IU 1%
Net carbs 7.64g 0g N/A
Trans fat 0g 1.478g N/A
Tryptophan 0.194mg 0.265mg 0%
Threonine 0.796mg 1.116mg 0%
Isoleucine 0.88mg 1.103mg 0%
Leucine 1.43mg 2.041mg 0%
Lysine 0.908mg 2.269mg 0%
Methionine 0.175mg 0.641mg 0%
Phenylalanine 0.893mg 0.95mg 0%
Valine 0.92mg 1.184mg 0%
Histidine 0.466mg 0.888mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Rib eye steak
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
48%
Rib eye steak
Minerals Daily Need Coverage Score
73%
Tempeh
56%
Rib eye steak

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 80mg)
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 - 45mg)
Which food is lower in Saturated fat?
Tempeh
Tempeh is lower in Saturated fat (difference - 7.145g)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Rib eye steak
Rib eye steak 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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.