Tempeh vs. Raw Turkey

Nutrition comparison of Tempeh and Raw Turkey


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of tempeh versus raw turkey (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in tempeh and raw turkey:

  • Both raw turkey and tempeh are high in calories, potassium and protein.
  • Raw turkey has 53.5 times less carbohydrates than tempeh.
  • Raw turkey has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, tempeh contains more folate.
  • Tempeh is a great source of iron.
  • Tempeh is an excellent source of calcium.
Detailed nutritional comparison of tempeh and raw turkey is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Tempeh (Tempeh) and Raw Turkey (Turkey, whole, meat and skin, raw) . Have a correction or suggestions? Shoot us an email.


Image of Tempeh src
Image of Raw Turkey src

Calories and Carbs

calories

Both raw turkey and tempeh are high in calories. Tempeh has 33% more calories than raw turkey - raw turkey has 144 calories per 100 grams and tempeh has 192 calories.

For macronutrient ratios, tempeh is much lighter in protein, heavier in carbs and heavier in fat compared to raw turkey per calorie. Tempeh has a macronutrient ratio of 39:15:47 and for raw turkey, 63:0:37 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tempeh Raw Turkey
Protein 39% 63%
Carbohydrates 15% ~
Fat 47% 37%
Alcohol ~ ~

carbohydrates

Raw turkey has 53.5 times less carbohydrates than tempeh - raw turkey has 0.14g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.

sugar

Raw turkey and tempeh contain similar amounts of sugar - raw turkey has 0.07g of sugar per 100 grams and tempeh does not contain significant amounts.

Protein

protein

Both raw turkey and tempeh are high in protein. Raw turkey has a little more protein (7%) than tempeh by weight - raw turkey has 21.6g of protein per 100 grams and tempeh has 20.3g of protein.

Fat

saturated fat

Raw turkey has 42% less saturated fat than tempeh - raw turkey has 1.5g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.

trans fat

Both raw turkey and tempeh are low in trans fat - raw turkey has 0.06g of trans fat per 100 grams and tempeh does not contain significant amounts.

cholesterol

Tempeh has less cholesterol than raw turkey - raw turkey has 72mg of cholesterol per 100 grams and tempeh does not contain significant amounts.

Vitamins

Vitamin A

Raw turkey has more Vitamin A than tempeh - raw turkey has 17ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.

Vitamin D

Raw turkey has more Vitamin D than tempeh - raw turkey has 12iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.

Vitamin E

Raw turkey and tempeh contain similar amounts of Vitamin E - raw turkey has 0.09mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.

The B Vitamins

Raw turkey has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, tempeh contains more folate. Both tempeh and raw turkey contain significant amounts of thiamin and riboflavin.

Tempeh Raw Turkey
Thiamin 0.078 MG 0.048 MG
Riboflavin 0.358 MG 0.185 MG
Niacin 2.64 MG 7.631 MG
Pantothenic acid 0.278 MG 0.811 MG
Vitamin B6 0.215 MG 0.599 MG
Folate 24 UG 7 UG
Vitamin B12 0.08 UG 1.22 UG

Minerals

calcium

Tempeh is an excellent source of calcium and it has 909% more calcium than raw turkey - raw turkey has 11mg of calcium per 100 grams and tempeh has 111mg of calcium.

iron

Tempeh is a great source of iron and it has 214% more iron than raw turkey - raw turkey has 0.86mg of iron per 100 grams and tempeh has 2.7mg of iron.

potassium

Both raw turkey and tempeh are high in potassium. Tempeh has 84% more potassium than raw turkey - raw turkey has 224mg 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 turkey per 100 grams.

Tempeh Raw Turkey
alpha linoleic acid 0.248 G 0.079 G
DHA ~ 0.003 G
EPA ~ 0.002 G
DPA ~ 0.004 G
Total 0.248 G 0.088 G

omega 6s

Comparing omega-6 fatty acids, tempeh has more linoleic acid than raw turkey per 100 grams.

Tempeh Raw Turkey
linoleic acid 4.052 G 1.307 G
other omega 6 ~ 0.006 G
Total 4.052 G 1.313 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Tempeh or Raw Turkey .

Note: The specific food items compared are: Tempeh (Tempeh) and Raw Turkey (Turkey, whole, meat and skin, raw) .

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FAQ

Does raw turkey or tempeh contain more calories in 100 grams?
Both raw turkey and tempeh are high in calories. Tempeh has 30% more calories than raw turkey - raw turkey has 144 calories in 100g and tempeh has 192 calories.

Is raw turkey or tempeh better for protein?
Both raw turkey and tempeh are high in protein. Raw turkey has a little more protein ( 10%) than tempeh by weight - raw turkey has 21.6g of protein per 100 grams and tempeh has 20.3g of protein.

Does raw turkey or tempeh contain more calcium?
Tempeh is a rich source of calcium and it has 910% more calcium than raw turkey - raw turkey has 11mg of calcium in 100 grams and tempeh has 111mg of calcium.

Does raw turkey or tempeh contain more potassium?
Both raw turkey and tempeh are high in potassium. Tempeh has 80% more potassium than raw turkey - raw turkey has 224mg of potassium in 100 grams and tempeh has 412mg of potassium.