Quick Summary
When to Choose Tempeh
Choose Tempeh for more healthy fats (11g vs 1.2g) per 100g.
When to Choose Tuna (Yellowfin, Fresh)
Choose Tuna (Yellowfin, Fresh) for more protein (29g vs 20g) per 100g. It is also lower in calories (131 vs 193 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Tempeh | Tuna (Yellowfin, Fresh) | Winner |
|---|---|---|---|
| Calories | 193 | 130.6 | 🏆 Tuna (Yellowfin, Fresh) |
| Protein | 19.9g | 29.2g | 🏆 Tuna (Yellowfin, Fresh) |
| Carbohydrates | 9.4g | 0g | |
| Fiber | 6g | 0g | 🏆 Tempeh |
| Total Fat | 11g | 1.2g |
Key Vitamins & Minerals
Phosphorus
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
Tuna (Yellowfin, Fresh) Benefits
- Very high lean protein (25g per 3oz)
- Good omega-3 source (DHA and EPA)
- Exceptional selenium (167% DV) for thyroid and immunity
- Very high vitamin B12 (181% DV) for energy
- Rich in niacin (71% DV) for metabolism
Practical Considerations
💰 Cost
Tempeh: Moderate
Tuna (Yellowfin, Fresh): Moderate
🕒 Preparation
Tempeh: Easy
Tuna (Yellowfin, Fresh): Easy
📦 Storage
Tempeh: Refrigerate
Tuna (Yellowfin, Fresh): Refrigerate
🍽️ Versatility
Tempeh: Very versatile
Tuna (Yellowfin, Fresh): Very versatile
The Bottom Line
Both Tempeh and Tuna (Yellowfin, Fresh) 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 healthy fats (11g vs 1.2g) per 100g.
Choose Tuna (Yellowfin, Fresh) if: Choose Tuna (Yellowfin, Fresh) for more protein (29g vs 20g) per 100g. It is also lower in calories (131 vs 193 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Tempeh and Tuna (Yellowfin, Fresh) in Nutrivio
Compare how Tempeh and Tuna (Yellowfin, Fresh) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
