Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tempeh
versus
chicken quarter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tempeh and chicken quarter:
Both tempeh and chicken quarter are high in calories. Chicken quarter has 11% more calories than tempeh - tempeh has 192 calories per 100 grams and chicken quarter has 214 calories.
For macronutrient ratios, tempeh is heavier in protein, heavier in carbs and much lighter in fat compared to chicken quarter per calorie. Tempeh has a macronutrient ratio of 39:15:47 and for chicken quarter, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tempeh | Chicken Quarter | |
|---|---|---|
| Protein | 39% | 31% |
| Carbohydrates | 15% | ~ |
| Fat | 47% | 69% |
| Alcohol | ~ | ~ |
Chicken quarter has 43.9 times less carbohydrates than tempeh - tempeh has 7.6g of total carbs per 100 grams and chicken quarter has 0.17g of carbohydrates.
Both tempeh and chicken quarter are high in protein. Tempeh has 24% more protein than chicken quarter - tempeh has 20.3g of protein per 100 grams and chicken quarter has 16.4g of protein.
Tempeh has 42% less saturated fat than chicken quarter - tempeh has 2.5g of saturated fat per 100 grams and chicken quarter has 4.4g of saturated fat.
Both chicken quarter and tempeh are low in trans fat - chicken quarter has 0.06g of trans fat per 100 grams and tempeh does not contain significant amounts.
Tempeh has less cholesterol than chicken quarter - chicken quarter has 93mg of cholesterol per 100 grams and tempeh does not contain significant amounts.
Chicken quarter and tempeh contain similar amounts of Vitamin C - chicken quarter has 0.2mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.
Chicken quarter has more Vitamin A than tempeh - chicken quarter has 28ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Chicken quarter and tempeh contain similar amounts of Vitamin D - chicken quarter has 2iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.
Chicken quarter and tempeh contain similar amounts of Vitamin E - chicken quarter has 0.22mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Chicken quarter and tempeh contain similar amounts of Vitamin K - chicken quarter has 2.3ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
Tempeh has more riboflavin and folate, however, chicken quarter contains more pantothenic acid and Vitamin B12. Both tempeh and chicken quarter contain significant amounts of thiamin, niacin and Vitamin B6.
| Tempeh | Chicken Quarter | |
|---|---|---|
| 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 quarter - tempeh has 111mg of calcium per 100 grams and chicken quarter has 9mg of calcium.
Tempeh is a great source of iron and it has 291% more iron than chicken quarter - tempeh has 2.7mg of iron per 100 grams and chicken quarter has 0.69mg of iron.
Both tempeh and chicken quarter are high in potassium. Tempeh has 103% more potassium than chicken quarter - tempeh has 412mg of potassium per 100 grams and chicken quarter has 203mg of potassium.
For omega-3 fatty acids, chicken quarter has more DPA than tempeh per 100 grams. Both tempeh and chicken quarter contain significant amounts of alpha linoleic acid (ALA).
| Tempeh | Chicken Quarter | |
|---|---|---|
| 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 quarter contain significant amounts of linoleic acid.
| Tempeh | Chicken Quarter | |
|---|---|---|
| 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 Quarter (Chicken, broilers or fryers, leg, meat and skin, raw) .
Tempeh g
()
|
Daily Values (%) |
Chicken Quarter g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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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% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||