Quick Summary
When to Choose Tempeh
When to Choose Mackerel (Atlantic)
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Tempeh | Mackerel (Atlantic) | Winner |
|---|---|---|---|
| Calories | 193 | 223 | 🏆 Tempeh |
| Protein | 19.9g | 20.3g | 🏆 Mackerel (Atlantic) |
| Carbohydrates | 9.4g | 0g | |
| Fiber | 6g | 0g | 🏆 Tempeh |
| Total Fat | 11g | 15.1g |
Key Vitamins & Minerals
Phosphorus
🏆 Tempeh has 23% 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
Mackerel (Atlantic) Benefits
- Exceptionally high omega-3 (1,000mg+ per 3oz)
- Very high vitamin D (90% DV) rare in foods
- Excellent vitamin B12 (279% DV) for energy
- Rich in selenium (75% DV) for thyroid
- Provides high-quality complete protein (20g per 3oz)
Practical Considerations
💰 Cost
Tempeh: Moderate
Mackerel (Atlantic): Moderate
🕒 Preparation
Tempeh: Easy
Mackerel (Atlantic): Easy
📦 Storage
Tempeh: Refrigerate
Mackerel (Atlantic): Refrigerate
🍽️ Versatility
Tempeh: Very versatile
Mackerel (Atlantic): Very versatile
The Bottom Line
Both Tempeh and Mackerel (Atlantic) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Tempeh if:
Choose Mackerel (Atlantic) if:
Best approach? Include both in your diet to get a wider range of nutrients!
Track Tempeh and Mackerel (Atlantic) in Nutrivio
Compare how Tempeh and Mackerel (Atlantic) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
