Tempeh vs. Turkey
Nutrition comparison of Tempeh and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tempeh
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tempeh and turkey:
- Both turkey and tempeh are high in calories, potassium and protein.
- Tempeh has signficantly less cholesterol than turkey.
- Tempeh is a great source of iron.
- Tempeh is an excellent source of calcium.
- Turkey has 126.3 times less carbohydrates than tempeh.
- Turkey has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, tempeh contains more folate.
USDA sources for nutritional information: Tempeh (Tempeh) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both turkey and tempeh are high in calories. Turkey is very similar to turkey for calories - turkey has 189 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 turkey per calorie. Tempeh has a macronutrient ratio of 39:15:47 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tempeh | Turkey | |
|---|---|---|
| Protein | 39% | 63% |
| Carbohydrates | 15% | ~ |
| Fat | 47% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has 126.3 times less carbohydrates than tempeh - turkey has 0.06g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.
Protein
protein
Both turkey and tempeh are high in protein. Turkey has 41% more protein than tempeh - turkey has 28.6g of protein per 100 grams and tempeh has 20.3g of protein.
Fat
saturated fat
Turkey and tempeh contain similar amounts of saturated fat - turkey has 2.2g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.
trans fat
Both turkey and tempeh are low in trans fat - turkey has 0.1g of trans fat per 100 grams and tempeh does not contain significant amounts.
cholesterol
Tempeh has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and tempeh does not contain significant amounts.
Vitamins
Vitamin A
Turkey has more Vitamin A than tempeh - turkey has 12ug of Vitamin A per 100 grams and tempeh does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than tempeh - turkey has 15iu of Vitamin D per 100 grams and tempeh does not contain significant amounts.
Vitamin E
Turkey and tempeh contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.
The B Vitamins
Turkey has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, tempeh contains more folate. Both tempeh and turkey contain significant amounts of thiamin and riboflavin.
| Tempeh | Turkey | |
|---|---|---|
| Thiamin | 0.078 MG | 0.045 MG |
| Riboflavin | 0.358 MG | 0.281 MG |
| Niacin | 2.64 MG | 9.573 MG |
| Pantothenic acid | 0.278 MG | 0.948 MG |
| Vitamin B6 | 0.215 MG | 0.616 MG |
| Folate | 24 UG | 9 UG |
| Vitamin B12 | 0.08 UG | 1.02 UG |
Minerals
calcium
Tempeh is an excellent source of calcium and it has 693% more calcium than turkey - turkey has 14mg of calcium per 100 grams and tempeh has 111mg of calcium.
iron
Tempeh is a great source of iron and it has 148% more iron than turkey - turkey has 1.1mg of iron per 100 grams and tempeh has 2.7mg of iron.
potassium
Both turkey and tempeh are high in potassium. Tempeh has 72% more potassium than turkey - turkey has 239mg 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 turkey per 100 grams.
| Tempeh | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.248 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.248 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, tempeh has more linoleic acid than turkey per 100 grams.
| Tempeh | Turkey | |
|---|---|---|
| linoleic acid | 4.052 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 4.052 G | 1.883 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.
Tempeh g
()
|
Daily Values (%) |
Cooked Turkey 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 turkey or tempeh contain more calories in 100 grams?Both turkey and tempeh are high in calories. Turkey is quite similar to turkey for calories - turkey has 189 calories in 100g and tempeh has 192 calories.
Is turkey or tempeh better for protein?
Both turkey and tempeh are high in protein. Turkey has 40% more protein than tempeh - turkey has 28.6g of protein per 100 grams and tempeh has 20.3g of protein.
Does turkey or tempeh contain more calcium?
Tempeh is a rich source of calcium and it has 690% more calcium than turkey - turkey has 14mg of calcium in 100 grams and tempeh has 111mg of calcium.
Does turkey or tempeh contain more potassium?
Both turkey and tempeh are high in potassium. Tempeh has 70% more potassium than turkey - turkey has 239mg of potassium in 100 grams and tempeh has 412mg of potassium.