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Turkey meat vs. Tempeh — In-Depth Nutrition Comparison

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Significant differences between turkey meat and tempeh

  • Turkey meat has more selenium, vitamin B3, vitamin B12, vitamin B6, vitamin B5, and zinc; however, tempeh is richer in manganese, copper, and iron.
  • Tempeh covers your daily manganese needs 56% more than turkey meat.
  • Tempeh contains less cholesterol.
  • 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 Turkey, whole, meat and skin, cooked, roasted and Tempeh.

Infographic

Turkey meat vs Tempeh 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
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%
Contains more ZincZinc +117.5%
Contains more SeleniumSelenium +∞%
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%

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.
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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
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%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +73.3%
Contains more Vitamin B2Vitamin B2 +27.4%
Contains more FolateFolate +166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
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
Contains more ProteinProtein +40.7%
Contains more FatsFats +46.1%
Contains more CarbsCarbs +12633.3%
Contains more OtherOther +237.5%
~equal in Water ~59.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
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
Contains less Sat. FatSaturated fat -15.1%
Contains more Mono. FatMonounsaturated fat +21.1%
Contains more Poly. FatPolyunsaturated fat +102.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turkey meat Tempeh
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Turkey meat Tempeh DV% diff.
Manganese 0.014mg 1.3mg 56%
Selenium 29.8µg 0µg 54%
Copper 0.093mg 0.56mg 52%
Vitamin B3 9.573mg 2.64mg 43%
Vitamin B12 1.02µg 0.08µg 39%
Cholesterol 109mg 0mg 36%
Vitamin B6 0.616mg 0.215mg 31%
Iron 1.09mg 2.7mg 20%
Protein 28.55g 20.29g 17%
Choline 87.4mg 16%
Polyunsaturated fat 2.119g 4.3g 15%
Vitamin B5 0.948mg 0.278mg 13%
Magnesium 30mg 81mg 12%
Zinc 2.48mg 1.14mg 12%
Calcium 14mg 111mg 10%
Vitamin B2 0.281mg 0.358mg 6%
Phosphorus 223mg 266mg 6%
Potassium 239mg 412mg 5%
Fats 7.39g 10.8g 5%
Folate 9µg 24µg 4%
Sodium 103mg 9mg 4%
Vitamin B1 0.045mg 0.078mg 3%
Carbs 0.06g 7.64g 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Saturated fat 2.155g 2.539g 2%
Monounsaturated fat 2.647g 3.205g 1%
Vitamin A 12µg 0µg 1%
Calories 189kcal 192kcal 0%
Net carbs 0.06g 7.64g N/A
Vitamin E 0.07mg 0%
Trans fat 0.101g 0g N/A
Tryptophan 0.291mg 0.194mg 0%
Threonine 1.004mg 0.796mg 0%
Isoleucine 0.796mg 0.88mg 0%
Leucine 1.925mg 1.43mg 0%
Lysine 2.282mg 0.908mg 0%
Methionine 0.724mg 0.175mg 0%
Phenylalanine 0.903mg 0.893mg 0%
Valine 0.902mg 0.92mg 0%
Histidine 0.749mg 0.466mg 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?

ok
ok
is better in case of low diet
Turkey meat Tempeh
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
50%
Turkey meat
19%
Tempeh
Minerals Daily Need Coverage Score
46%
Turkey meat
73%
Tempeh

Comparison summary

Which food is lower in Saturated fat?
Turkey meat
Turkey meat is lower in Saturated fat (difference - 0.384g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 109mg)
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 - 94mg)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $2)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals

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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
  2. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/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.