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Buckwheat groats vs Tempeh: Which One is Better for You?

This article explains the key similarities and differences between buckwheat groats and tempeh, foods from the grains and legumes food groups. Read on to learn more about the buckwheat groats vs tempeh comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on February 25, 2023.

Although buckwheat groats and tempeh belong to different food groups, while buckwheat groats belong is a grain, and tempeh belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares buckwheat groats and tempeh, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how buckwheat groats and tempeh compare specifically.

Buckwheat groats

Buckwheat groats (Fagopyrum esculentum) are the hulled seeds of the buckwheat plant, which is not related to wheat, despite its name. They are triangular in shape and have a nutty, earthy flavor.

Buckwheat groats are a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. They are also a good source of protein and antioxidants, making them a valuable food for vegetarians and vegans.

Buckwheat groats can be used as a side dish added to soups and stews or ground into flour and used in baking. They are also gluten-free and easy to digest, making them a great option for people with gluten sensitivities or celiac disease.

Buckwheat groats are considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet. They are also a sustainable crop, as they can be grown in poor soil conditions and are resistant to pests and diseases.

Buckwheat groats is an excellent source of Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.


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.

Buckwheat groats 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 buckwheat groats vs tempeh.

This comparison will start by comparing the caloric value of buckwheat groats and tempeh and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Buckwheat groatsTempeh
Energy346 kcal192 kcal
Carbs75 g7.64 g
Sugar1.69 g7.33 g
Fiber10.3 g9.3 g
Protein11.7 g20.3 g
Fat2.71 g10.8 g
Saturated Fat0.591 g2.54 g

Buckwheat groats vs Tempeh Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing tempeh vs buckwheat groats for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 346 calories per 100 grams of buckwheat groats.

However, both buckwheat groats 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.

Buckwheat groats vs Tempeh Protein

Legumes and most legume products, including buckwheat groats and tempeh, are important sources of plant-based protein.

Tempeh offers around 42% more protein than buckwheat groats.

Tempeh has 20.3 grams of protein per 100 grams, while buckwheat groats has 11.7 grams of protein per 100 grams.

Buckwheat groats 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 buckwheat groats and tempeh.

The total amount of carbohydrates is around 90% higher in buckwheat groats than in tempeh. It have 75 grams per 100 grams, compared to 7.6 grams in tempeh.

There’s less sugar in buckwheat groats than in tempeh, 76% precisely.

One handful of buckwheat groats (28 grams) contains 0.5 grams of sugar, while the same amount of tempeh contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in buckwheat groats and tempeh.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 2.9 grams of fiber per portion, buckwheat groats is a better source of fiber than tempeh which buckwheat groats offers 2.6 grams per portion.

Buckwheat groats vs Tempeh Fats

Like most other grains and legumes, with the exception of lupins and peanuts, buckwheat groats and tempeh are low in fat.

Fats in buckwheat groats and tempeh are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in buckwheat groats and tempeh:

  • Buckwheat groats: 2.7 grams per 100 grams
  • Tempeh: 10.8 per 100 grams

Speaking of saturated fats, buckwheat groats is 76% lower in saturated fats.

Buckwheat groats and tempeh contain 0.6 grams and 2.5 grams of saturated fat per 100 grams, respectively.

Buckwheat groats vs Tempeh Vitamins Content

This section will discuss the vitamin content of buckwheat groats and tempeh.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Buckwheat groats has a higher amount of vitamin B2 (Riboflavin), vitamin B12 (Cobalamin), and vitamin K.

However, tempeh has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

Buckwheat groats and tempeh contain the same amount of vitamin A, vitamin C, and vitamin D.

The following table shows the exact amount of vitamins buckwheat groats and tempeh contain side by side, so you can easily compare them.

Buckwheat groatsTempeh
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.224 mg0.078 mg
Vitamin B2 (Riboflavin)0.271 mg0.358 mg
Vitamin B3 (Niacin)5.14 mg2.64 mg
Vitamin B5 (Pantothenic acid)1.23 mg0.278 mg
Vitamin B6 (Pyroxidine)0.353 mg0.215 mg
Vitamin B9 (Folate)42 µg24 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E1.19 mg0.85 mg
Vitamin K047 µg

Buckwheat groats 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 buckwheat groats and tempeh comparison focuses on their mineral content.

Buckwheat groats is a better source of calcium, fluoride, iron, and potassium than tempeh.

On the other hand, tempeh is a higher amount of copper, magnesium, manganese, phosphorus, selenium, sodium, and zinc.

Check out the table below to learn how buckwheat groats and tempeh compare when it comes to mineral content.

Buckwheat groatsTempeh
Calcium17 mg111 mg
Copper0.624 mg0.56 mg
Fluoride02.2 µg
Iron2.47 mg2.7 mg
Magnesium221 mg81 mg
Manganese1.62 mg1.3 mg
Phosphorus319 mg266 mg
Potassium320 mg412 mg
Selenium8.4 µg0
Sodium11 mg9 mg
Zinc2.42 mg1.14 mg

The Final Word

Buckwheat groats and tempeh are highly nutritious and a great addition to a plant-based diet.

Both buckwheat groats 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 grains 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 and grains 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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