Tempeh vs Meat

by Louise Tremblay, Demand Media

Under the U.S. Department of Agriculture dietary guidelines tempeh and meat both count as protein foods, of which you should consume 5 to 6.5 ounce equivalents daily. While meats provide a rich source of protein, they don't work for all diets; tempeh -- derived from soybeans -- fits into almost any type of diet. Tempeh can serve as an alternative protein source in vegetarian or vegan diets, but its micronutrient content differs from that of many meats.

Protein

Both tempeh and meat serve as rich sources of complete protein, containing every essential amino acid. However, tempeh generally contains slightly less protein per serving than meat. For example, a 4-ounce serving of tempeh contains approximately 21 grams of protein, while equivalent servings of chicken or pork loin contain 35 or 29 grams of protein, respectively. Beef contains approximately the same amount of protein per serving as tempeh, with a 3-ounce serving of steak also providing 21 grams of protein.

Vitamin B-12

Tempeh and meat differ in their vitamin B-12, or cobalamin, content. Cobalamin contributes to red blood cell function by helping your body produce hemoglobin, the protein responsible for red blood cell function. Meat generally serves as a good source of vitamin B-12 -- beef, chicken, turkey, salmon, clams, mussels and crab all contain varying amounts of the nutrient. However, since vitamin B-12 is only synthesized by animals, plant-based tempeh contains little to no vitamin B-12. If you rely on meat alternatives, like tempeh, in place of meat, eggs or dairy, talk to your doctor about the potential need for vitamin B-12 supplements.

Manganese

Tempeh offers a nutritional advantage over meat due its its manganese content. Manganese contributes to healthy bones, supports brain function and promotes healing after injury. Just 4 ounces of tempeh contain 1.47 milligrams of manganese, about 82 and 64 percent of the daily recommended intake for women and men, respectively, according to the Linus Pauling Institute. In contrast, a 4-ounce serving of chicken breast and a 3-ounce serving of strip steak contain less than 0.02 milligrams each.

Cooking Ideas and Tips

Tempeh can take the place of meat in many recipes -- simply allow chopped tempeh to cook with the rest of your ingredients so it can blend into the flavor of your meal. Alternatively, try marinating strips of tempeh overnight, then grill the tempeh for use in wraps and sandwiches. Low-sodium broth with miso makes for a flavorful marinade. Practice food safety when cooking with meat. Avoid using cutting boards or knives that came into contact with raw meat to prepare other ingredients in your meal, and always thoroughly wash your hands after handling raw meat. Always cook your meat to an appropriate internal temperature to prevent food-borne illness.

Source: http://healthyeating.sfgate.com/tempeh-vs-meat-4276.html

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