Beef (lean)
4 oz (113g)
Tempeh
3 oz (85g)
Beef (lean) vs Tempeh
A detailed nutrient-by-nutrient comparison per serving.
Quick Verdict
Beef (lean) wins
Ties
Tempeh wins
Beef (lean) leads on more nutrients per serving, but both foods have unique strengths.
Nutrient Comparison
Top nutrients as % Daily Value (capped at 100%)
Nutrient-by-Nutrient Breakdown
Beef (lean)
Nutrient
Tempeh
Magnesium
Iron
Calcium
Zinc
Potassium
Selenium
Manganese
Phosphorus
Copper
Vitamin B12
Folate
Vitamin K
Vitamin E
Omega-3
Choline
Practicality & Cost
Practicality Ratings
Diet tags: Beef (lean) (dairy_free, nut_free) •Tempeh (vegetarian, vegan, pescatarian, dairy_free, nut_free)
Weekly Cost Estimate
Tempeh is $2.00/week cheaper.
Better Together
These foods complement each other nutritionally through synergy effects.
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Copper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Phosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
High zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
B6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Leucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Related Comparisons
Full Nutrition Profiles
Disclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.