Almonds vs Tempeh: Difference & Similarities
Although almonds and tempeh belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
While almonds belong to the nuts and seeds group, tempeh belong to legumes food group.
That’s why we decided to create an in-depth article that compares almonds and tempeh, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.
Now, let’s see how almonds and tempeh compare specifically.
Almonds (Prunus dulcis) are the seeds of the almond tree and have been enjoyed as food for thousands of years.
Almonds have a sweet and nutty flavor and are often eaten as a snack on their own or used in a variety of sweet and savory dishes.
They can be roasted, blanched, or ground into flour and are a common ingredient in many types of baked goods, including cookies, cakes, and bread.
In addition to their tasty flavor, almonds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.
They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
Almonds are widely available and can be found in many forms, including whole, sliced, slivered, and ground. They can be purchased raw, roasted, or salted and are often sold with the skin removed.
Almonds are also available in a variety of flavors, including plain, honey-roasted, and chocolate-covered.
Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, almonds are a great choice. They are delicious and nutritious and can be easily incorporated into the diet.
Almonds is an excellent source of Vitamin B2 (Riboflavin), and Vitamin E.
It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).
Tempeh is a traditional Indonesian food made from fermented soybeans.
It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its distinctive, nutty flavor.
Tempeh is made by fermenting cooked soybeans with a starter culture, which gives it a firm, cake-like texture, and a unique flavor.
It can be enjoyed in a variety of dishes, including tempeh stir-fries, tempeh sandwiches, and tempeh bacon.
In addition to being a tasty and nutritious food, tempeh has been shown to have a number of potential health benefits.
It is a good source of antioxidants and has been linked to lower levels of cholesterol and improved blood sugar control.
Tempeh is also a good source of several important minerals, including calcium, iron, zinc, and magnesium.
Tempeh is an excellent source of Vitamin B2 (Riboflavin), and Vitamin K.
It also contains a good amount of Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E.
Almonds vs Tempeh Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing almonds vs tempeh.
This comparison will start by comparing the caloric value of almonds and tempeh and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||579 kcal||192 kcal|
|Carbs||21.6 g||7.64 g|
|Sugar||4.35 g||7.33 g|
|Fiber||12.5 g||9.3 g|
|Protein||21.2 g||20.3 g|
|Fat||49.9 g||10.8 g|
|Saturated Fat||3.8 g||2.54 g|
Almonds vs Tempeh Calories
Comparing tempeh vs almonds for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 579 calories per 100 grams of almonds.
However, both almonds and tempeh can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Almonds vs Tempeh Protein
Legumes and most legume products, including almonds and tempeh, are important sources of plant-based protein.
Almonds offers around 4% more protein than tempeh.
Almonds has 21.2 grams of protein per 100 grams, while tempeh has 20.3 grams of protein per 100 grams.
Almonds vs Tempeh Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in almonds and tempeh.
The total amount of carbohydrates is around 65% higher in almonds than in tempeh. It have 21.6 grams per 100 grams, compared to 7.6 grams in tempeh.
There’s less sugar in almonds than in tempeh, 43% precisely.
One handful of almonds (28 grams) contains 1.2 grams of sugar, while the same amount of tempeh contains 2.1 grams.
Lastly, let’s take a look at the dietary fiber in almonds and tempeh.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3.5 grams of fiber per portion, almonds is a better source of fiber than tempeh which almonds offers 2.6 grams per portion.
Almonds vs Tempeh Fats
Fats in almonds and tempeh are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in almonds and tempeh:
- Almonds: 49.9 grams per 100 grams
- Tempeh: 10.8 per 100 grams
Speaking of saturated fats, tempeh is 34% lower in saturated fats.
Tempeh and almonds contain 2.5 grams and 3.8 grams of saturated fat per 100 grams, respectively.
Almonds vs Tempeh Vitamins Content
This section will discuss the vitamin content of almonds and tempeh.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Almonds has a higher amount of vitamin B6 (Pyroxidine), vitamin B12 (Cobalamin), and vitamin K.
However, tempeh has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin E.
Almonds and tempeh contain the same amount of vitamin C, and vitamin D.
The following table shows the exact amount of vitamins almonds and tempeh contain side by side, so you can easily compare them.
|Vitamin A||2 IU||0|
|Vitamin B1 (Thiamine)||0.205 mg||0.078 mg|
|Vitamin B2 (Riboflavin)||1.14 mg||0.358 mg|
|Vitamin B3 (Niacin)||3.62 mg||2.64 mg|
|Vitamin B5 (Pantothenic acid)||0.471 mg||0.278 mg|
|Vitamin B6 (Pyroxidine)||0.137 mg||0.215 mg|
|Vitamin B9 (Folate)||44 µg||24 µg|
|Vitamin B12 (Cobalamin)||0||0.08 µg|
|Vitamin E||25.6 mg||0.85 mg|
|Vitamin K||0||47 µg|
Almonds vs Tempeh Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the almonds and tempeh comparison focuses on their mineral content.
Almonds is a better source of fluoride, and sodium than tempeh.
On the other hand, tempeh is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.
Check out the table below to learn how almonds and tempeh compare when it comes to mineral content.
|Calcium||269 mg||111 mg|
|Copper||1.03 mg||0.56 mg|
|Iron||3.71 mg||2.7 mg|
|Magnesium||270 mg||81 mg|
|Manganese||2.18 mg||1.3 mg|
|Phosphorus||481 mg||266 mg|
|Potassium||733 mg||412 mg|
|Sodium||1 mg||9 mg|
|Zinc||3.12 mg||1.14 mg|
The Final Word
Almonds and tempeh are highly nutritious and a great addition to a plant-based diet.
Both almonds and tempeh are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
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