Quick Summary
When to Choose Tempeh
Choose Tempeh for more iron (2.7mg vs 2.2mg), more healthy fats (11g vs 9.4g), and more phosphorus (266mg vs 231mg) per 100g.
When to Choose Lamb (Grass-Fed, Lean)
Choose Lamb (Grass-Fed, Lean) for more zinc (5.3mg vs 1.1mg) and more protein (30g vs 20g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Tempeh | Lamb (Grass-Fed, Lean) | Winner |
|---|---|---|---|
| Calories | 193 | 205.9 | 🏆 Tempeh |
| Protein | 19.9g | 29.6g | 🏆 Lamb (Grass-Fed, Lean) |
| Carbohydrates | 9.4g | 0g | |
| Fiber | 6g | 0g | 🏆 Tempeh |
| Total Fat | 11g | 9.4g |
Key Vitamins & Minerals
Iron
🏆 Tempeh has 21% more
Phosphorus
🏆 Tempeh has 15% more
Zinc
🏆 Lamb (Grass-Fed, Lean) has 4.8x more
Health Benefits Comparison
Tempeh Benefits
- Complete protein with all amino acids
- Probiotics from fermentation aid digestion
- Higher fiber than tofu (whole soybeans)
- Isoflavones support bone and heart health
- More bioavailable nutrients due to fermentation
Lamb (Grass-Fed, Lean) Benefits
- Complete protein with all essential amino acids (25g per 3oz)
- Exceptional vitamin B12 (97% DV) for energy and nerves
- Very high zinc (45% DV) for immunity
- Rich in iron (15% DV) in highly absorbable heme form
- Provides selenium (26% DV) for thyroid
Practical Considerations
💰 Cost
Tempeh: Moderate
Lamb (Grass-Fed, Lean): Moderate
🕒 Preparation
Tempeh: Easy
Lamb (Grass-Fed, Lean): Easy
📦 Storage
Tempeh: Refrigerate
Lamb (Grass-Fed, Lean): Refrigerate
🍽️ Versatility
Tempeh: Very versatile
Lamb (Grass-Fed, Lean): Very versatile
The Bottom Line
Both Tempeh and Lamb (Grass-Fed, Lean) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Tempeh if: Choose Tempeh for more iron (2.7mg vs 2.2mg), more healthy fats (11g vs 9.4g), and more phosphorus (266mg vs 231mg) per 100g.
Choose Lamb (Grass-Fed, Lean) if: Choose Lamb (Grass-Fed, Lean) for more zinc (5.3mg vs 1.1mg) and more protein (30g vs 20g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Tempeh and Lamb (Grass-Fed, Lean) in Nutrivio
Compare how Tempeh and Lamb (Grass-Fed, Lean) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
