Tempeh vs. Turkey meat — In-Depth Nutrition Comparison
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Significant differences between tempeh and turkey meat
- Tempeh has more manganese, copper, and iron; however, turkey meat is richer in selenium, vitamin B3, vitamin B12, vitamin B6, vitamin B5, and zinc.
- Tempeh covers your daily manganese needs 56% more than turkey meat.
- Turkey meat has 6 times less copper than tempeh. Tempeh has 0.56mg of copper, while turkey meat has 0.093mg.
- Tempeh has a higher glycemic index. The glycemic index of tempeh is 15, while the glycemic index of turkey meat is 0.
Specific food types used in this comparison are Tempeh and Turkey, whole, meat and skin, cooked, roasted.
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 | +170% |
| Contains more CalciumCalcium | +692.9% |
| Contains more PotassiumPotassium | +72.4% |
| Contains more IronIron | +147.7% |
| Contains more CopperCopper | +502.2% |
| Contains more PhosphorusPhosphorus | +19.3% |
| Contains less SodiumSodium | -91.3% |
| Contains more ManganeseManganese | +9185.7% |
| Contains more ZincZinc | +117.5% |
| 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 B1Vitamin B1 | +73.3% |
| Contains more Vitamin B2Vitamin B2 | +27.4% |
| Contains more FolateFolate | +166.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +262.6% |
| Contains more Vitamin B5Vitamin B5 | +241% |
| Contains more Vitamin B6Vitamin B6 | +186.5% |
| Contains more Vitamin B12Vitamin B12 | +1175% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.29 g
Fats:
10.8 g
Carbs:
7.64 g
Water:
59.65 g
Other:
1.62 g
Protein:
28.55 g
Fats:
7.39 g
Carbs:
0.06 g
Water:
63.52 g
Other:
0.48 g
| Contains more FatsFats | +46.1% |
| Contains more CarbsCarbs | +12633.3% |
| Contains more OtherOther | +237.5% |
| Contains more ProteinProtein | +40.7% |
~equal in
Water
~63.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.539 g
Monounsaturated fat:
Mono. Fat
3.205 g
Polyunsaturated fat:
Poly. Fat
4.3 g
Saturated fat:
Sat. Fat
2.155 g
Monounsaturated fat:
Mono. Fat
2.647 g
Polyunsaturated fat:
Poly. Fat
2.119 g
| Contains more Mono. FatMonounsaturated fat | +21.1% |
| Contains more Poly. FatPolyunsaturated fat | +102.9% |
| Contains less Sat. FatSaturated fat | -15.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.3mg | 0.014mg | 56% |
| Selenium | 0µg | 29.8µg | 54% |
| Copper | 0.56mg | 0.093mg | 52% |
| Vitamin B3 | 2.64mg | 9.573mg | 43% |
| Vitamin B12 | 0.08µg | 1.02µg | 39% |
| Cholesterol | 0mg | 109mg | 36% |
| Vitamin B6 | 0.215mg | 0.616mg | 31% |
| Iron | 2.7mg | 1.09mg | 20% |
| Protein | 20.29g | 28.55g | 17% |
| Choline | 87.4mg | 16% | |
| Polyunsaturated fat | 4.3g | 2.119g | 15% |
| Vitamin B5 | 0.278mg | 0.948mg | 13% |
| Magnesium | 81mg | 30mg | 12% |
| Zinc | 1.14mg | 2.48mg | 12% |
| Calcium | 111mg | 14mg | 10% |
| Vitamin B2 | 0.358mg | 0.281mg | 6% |
| Phosphorus | 266mg | 223mg | 6% |
| Potassium | 412mg | 239mg | 5% |
| Fats | 10.8g | 7.39g | 5% |
| Folate | 24µg | 9µg | 4% |
| Sodium | 9mg | 103mg | 4% |
| Vitamin B1 | 0.078mg | 0.045mg | 3% |
| Carbs | 7.64g | 0.06g | 3% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Vitamin D | 0IU | 15IU | 2% |
| Saturated fat | 2.539g | 2.155g | 2% |
| Monounsaturated fat | 3.205g | 2.647g | 1% |
| Vitamin A | 0µg | 12µg | 1% |
| Calories | 192kcal | 189kcal | 0% |
| Net carbs | 7.64g | 0.06g | N/A |
| Vitamin E | 0.07mg | 0% | |
| Trans fat | 0g | 0.101g | N/A |
| Tryptophan | 0.194mg | 0.291mg | 0% |
| Threonine | 0.796mg | 1.004mg | 0% |
| Isoleucine | 0.88mg | 0.796mg | 0% |
| Leucine | 1.43mg | 1.925mg | 0% |
| Lysine | 0.908mg | 2.282mg | 0% |
| Methionine | 0.175mg | 0.724mg | 0% |
| Phenylalanine | 0.893mg | 0.903mg | 0% |
| Valine | 0.92mg | 0.902mg | 0% |
| Histidine | 0.466mg | 0.749mg | 0% |
| Omega-3 - EPA | 0.008g | N/A | |
| Omega-3 - DHA | 0.005g | N/A | |
| Omega-3 - ALA | 0.105g | N/A | |
| Omega-3 - DPA | 0.008g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.003g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.01g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.014g | N/A | |
| Omega-6 - Linoleic acid | 1.841g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
50%
Minerals Daily Need Coverage Score
73%
46%
Comparison summary
Which food is lower in Saturated fat?
Turkey meat is lower in Saturated fat (difference - 0.384g)
Which food is lower in glycemic index?
Turkey meat is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Tempeh is lower in Cholesterol (difference - 109mg)
Which food is lower in Sugar?
Tempeh is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tempeh contains less Sodium (difference - 94mg)
Which food is cheaper?
Tempeh is cheaper (difference - $2)
Which food is richer in minerals?
Tempeh is relatively richer in minerals