Raw Beef vs. Tempeh
Nutrition comparison of Raw Beef and Tempeh
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
tempeh
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and tempeh:
- Both raw beef and tempeh are high in calories, potassium and protein.
- Tempeh has more riboflavin and folate, however, raw beef contains more Vitamin B12.
- Tempeh has signficantly less trans fat than raw beef.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of calcium.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and tempeh are high in calories. Raw beef has 73% more calories than tempeh - raw beef has 332 calories per 100 grams and tempeh has 192 calories.
For macronutrient ratios, raw beef is much lighter in protein, lighter in carbs and much heavier in fat compared to tempeh per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Tempeh | |
|---|---|---|
| Protein | 18% | 39% |
| Carbohydrates | ~ | 15% |
| Fat | 82% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Raw beef has less carbohydrates than tempeh - tempeh has 7.6g of total carbs per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both raw beef and tempeh are high in protein. Tempeh has 41% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and tempeh has 78% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
trans fat
Tempeh has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and tempeh does not contain significant amounts.
cholesterol
Tempeh has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and tempeh does not contain significant amounts.
Vitamins
Vitamin A
Raw beef and tempeh contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin D
Raw beef and tempeh contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Raw beef and tempeh contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
Vitamin K
Raw beef and tempeh contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Tempeh has more riboflavin and folate, however, raw beef contains more Vitamin B12. Both raw beef and tempeh contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Raw Beef | Tempeh | |
|---|---|---|
| Thiamin | 0.044 MG | 0.078 MG |
| Riboflavin | 0.151 MG | 0.358 MG |
| Niacin | 3.382 MG | 2.64 MG |
| Pantothenic acid | 0.395 MG | 0.278 MG |
| Vitamin B6 | 0.278 MG | 0.215 MG |
| Folate | 9 UG | 24 UG |
| Vitamin B12 | 2.07 UG | 0.08 UG |
Minerals
calcium
Tempeh is an excellent source of calcium and it has 363% more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 65% more iron than raw beef - raw beef has 1.6mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both raw beef and tempeh are high in potassium. Tempeh has 89% more potassium than raw beef - raw beef has 218mg 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 raw beef per 100 grams.
| Raw Beef | Tempeh | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.248 G |
| Total | 0.084 G | 0.248 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than raw beef per 100 grams.
| Raw Beef | Tempeh | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 0.577 G | 4.052 G |
| Total | 0.596 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.
Raw 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 % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
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 raw beef or tempeh contain more calories in 100 grams?Both raw beef and tempeh are high in calories. Raw beef has 70% more calories than tempeh - raw beef has 332 calories in 100g and tempeh has 192 calories.
Is raw beef or tempeh better for protein?
Both raw beef and tempeh are high in protein. Tempeh has 40% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and tempeh has 20.3g of protein.
Does raw beef or tempeh contain more calcium?
Tempeh is a rich source of calcium and it has 360% more calcium than raw beef - raw beef has 24mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does raw beef or tempeh contain more potassium?
Both raw beef and tempeh are high in potassium. Tempeh has 90% more potassium than raw beef - raw beef has 218mg of potassium in 100 grams and tempeh has 412mg of potassium.