Quick Summary
When to Choose Tempeh
Choose Tempeh for more healthy fats (11g vs 1.2g) per 100g.
When to Choose Turkey Breast (Skinless)
Choose Turkey Breast (Skinless) for more zinc (2mg vs 1.1mg) and more protein (30g vs 20g) per 100g. It is also lower in calories (147 vs 193 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Tempeh | Turkey Breast (Skinless) | Winner |
|---|---|---|---|
| Calories | 193 | 147.1 | 🏆 Turkey Breast (Skinless) |
| Protein | 19.9g | 30.1g | 🏆 Turkey Breast (Skinless) |
| Carbohydrates | 9.4g | 0g | |
| Fiber | 6g | 0g | 🏆 Tempeh |
| Total Fat | 11g | 1.2g |
Key Vitamins & Minerals
Phosphorus
Zinc
🏆 Turkey Breast (Skinless) has 82% 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
Turkey Breast (Skinless) Benefits
- Very high lean protein (26g per 3oz)
- Very low in fat (only 1g per 3oz)
- Excellent selenium source (56% DV) for immunity
- Rich in B vitamins including niacin (61% DV)
- Provides tryptophan for serotonin production
Practical Considerations
💰 Cost
Tempeh: Moderate
Turkey Breast (Skinless): Moderate
🕒 Preparation
Tempeh: Easy
Turkey Breast (Skinless): Easy
📦 Storage
Tempeh: Refrigerate
Turkey Breast (Skinless): Refrigerate
🍽️ Versatility
Tempeh: Very versatile
Turkey Breast (Skinless): Very versatile
The Bottom Line
Both Tempeh and Turkey Breast (Skinless) 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 Turkey Breast (Skinless) if: Choose Turkey Breast (Skinless) for more zinc (2mg vs 1.1mg) and more protein (30g vs 20g) per 100g. It is also lower in calories (147 vs 193 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Tempeh and Turkey Breast (Skinless) in Nutrivio
Compare how Tempeh and Turkey Breast (Skinless) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
