Beef vs. Tempeh
Nutrition comparison of Cooked Beef and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and tempeh:
- Both beef and tempeh are high in calories, iron, potassium and protein.
- Tempeh has more riboflavin, however, beef contains more pantothenic acid and Vitamin B12.
- Tempeh is an excellent source of calcium.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and tempeh are high in calories. Beef has 44% more calories than tempeh - beef has 277 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, beef is lighter in carbs, heavier in fat and similar to tempeh for protein. Beef has a macronutrient ratio of 38:0:62 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Tempeh | |
|---|---|---|
| Protein | 38% | 39% |
| Carbohydrates | ~ | 15% |
| Fat | 62% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than tempeh - tempeh has 7.6g of total carbs per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and tempeh are high in protein. Beef has 25% more protein than tempeh - beef has 25.4g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Beef is high in saturated fat and tempeh has 65% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
trans fat
Tempeh has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and tempeh does not contain significant amounts.
cholesterol
Tempeh has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and tempeh does not contain significant amounts.
Vitamins
Vitamin A
Beef and tempeh contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin D
Beef and tempeh contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Beef and tempeh contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Beef and tempeh contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more riboflavin, however, beef contains more pantothenic acid and Vitamin B12. Both beef and tempeh contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Beef | Tempeh | |
|---|---|---|
| Thiamin | 0.051 MG | 0.078 MG |
| Riboflavin | 0.176 MG | 0.358 MG |
| Niacin | 4.537 MG | 2.64 MG |
| Pantothenic acid | 0.658 MG | 0.278 MG |
| Vitamin B6 | 0.336 MG | 0.215 MG |
| Folate | 11 UG | 24 UG |
| Vitamin B12 | 2.9 UG | 0.08 UG |
Minerals
calcium
Tempeh is an excellent source of calcium and it has 217% more calcium than beef - beef has 35mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Both beef and tempeh are high in iron. Tempeh has 20% more iron than beef - beef has 2.3mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both beef and tempeh are high in potassium. Tempeh has 50% more potassium than beef - beef has 275mg of potassium per 100 grams and tempeh has 412mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tempeh has more alpha linoleic acid (ALA) than beef per 100 grams.
| Beef | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.248 G |
| Total | 0.056 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than beef per 100 grams.
| Beef | Tempeh | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 4.052 G |
| Total | 0.402 G | 4.052 G |
Customize your serving size
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.
Cooked Beef g
()
|
Daily Values (%) |
Tempeh g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 | |||
FAQ
Does beef or tempeh contain more calories in 100 grams?Both beef and tempeh are high in calories. Beef has 40% more calories than tempeh - beef has 277 calories in 100g and tempeh has 192 calories.
Is beef or tempeh better for protein?
Both beef and tempeh are high in protein. Beef has 30% more protein than tempeh - beef has 25.4g of protein per 100 grams and tempeh has 20.3g of protein.
Does beef or tempeh contain more calcium?
Tempeh is a rich source of calcium and it has 220% more calcium than beef - beef has 35mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does beef or tempeh contain more iron?
Both beef and tempeh are high in iron. Tempeh has 20% more iron than beef - beef has 2.3mg of iron in 100 grams and tempeh has 2.7mg of iron.
Does beef or tempeh contain more potassium?
Both beef and tempeh are high in potassium. Tempeh has 50% more potassium than beef - beef has 275mg of potassium in 100 grams and tempeh has 412mg of potassium.