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.
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.
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 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 Raw Turkey (Turkey, whole, meat and skin, raw) .
Tempeh g
()
|
Daily Values (%) |
Raw Turkey g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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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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 | |||
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.