Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tempeh
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tempeh and chicken leg:
Both chicken leg and tempeh are high in calories. Chicken leg has 11% more calories than tempeh - chicken leg has 214 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, tempeh is heavier in protein, heavier in carbs and much lighter in fat compared to chicken leg per calorie. Tempeh has a macronutrient ratio of 39:15:47 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tempeh | Chicken Leg | |
|---|---|---|
| Protein | 39% | 31% |
| Carbohydrates | 15% | ~ |
| Fat | 47% | 69% |
| Alcohol | ~ | ~ |
Chicken leg has 43.9 times less carbohydrates than tempeh - chicken leg has 0.17g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
Both chicken leg and tempeh are high in protein. Tempeh has 24% more protein than chicken leg - chicken leg has 16.4g of protein per 100 grams and tempeh has 20.3g of protein.
Tempeh has 42% less saturated fat than chicken leg - chicken leg has 4.4g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
Both chicken leg and tempeh are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and tempeh does not contain significant amounts.
Tempeh has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and tempeh does not contain significant amounts.
Chicken leg and tempeh contain similar amounts of Vitamin C - chicken leg has 0.2mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Chicken leg has more Vitamin A than tempeh - chicken leg has 28ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Chicken leg and tempeh contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.
Chicken leg and tempeh contain similar amounts of Vitamin E - chicken leg has 0.22mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Chicken leg and tempeh contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
Tempeh has more riboflavin and folate, however, chicken leg contains more pantothenic acid and Vitamin B12. Both tempeh and chicken leg contain significant amounts of thiamin, niacin and Vitamin B6.
| Tempeh | Chicken Leg | |
|---|---|---|
| Thiamin | 0.078 MG | 0.073 MG |
| Riboflavin | 0.358 MG | 0.141 MG |
| Niacin | 2.64 MG | 4.733 MG |
| Pantothenic acid | 0.278 MG | 0.994 MG |
| Vitamin B6 | 0.215 MG | 0.318 MG |
| Folate | 24 UG | 4 UG |
| Vitamin B12 | 0.08 UG | 0.56 UG |
Tempeh is an excellent source of calcium and it has 11 times more calcium than chicken leg - chicken leg has 9mg of calcium per 100 grams and tempeh has 111mg of calcium.
Tempeh is a great source of iron and it has 291% more iron than chicken leg - chicken leg has 0.69mg of iron per 100 grams and tempeh has 2.7mg of iron.
Both chicken leg and tempeh are high in potassium. Tempeh has 103% more potassium than chicken leg - chicken leg has 203mg of potassium per 100 grams and tempeh has 412mg of potassium.
For omega-3 fatty acids, chicken leg has more DPA than tempeh per 100 grams. Both tempeh and chicken leg contain significant amounts of alpha linoleic acid (ALA).
| Tempeh | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.248 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.248 G | 0.181 G |
Comparing omega-6 fatty acids, both tempeh and chicken leg contain significant amounts of linoleic acid.
| Tempeh | Chicken Leg | |
|---|---|---|
| linoleic acid | 4.052 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 4.052 G | 3.003 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Tempeh (Tempeh) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Tempeh g
()
|
Daily Values (%) |
Chicken Leg g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||