Cashews vs Tempeh: Which Is Healthier?

Although cashews 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 cashews 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 cashews 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 cashews and tempeh compare specifically.

Cashews

Cashews (Anacardium occidentale) is a type of nut that is native to South America.

These nuts have a sweet and buttery flavor and are often used in a variety of dishes, including sweet and savory recipes.

Cashews are a good source of nutrients, including protein, fiber, vitamins, and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate cashews into your diet. They can be eaten raw or roasted and are often used in dishes as a creamy and flavorful addition.

Cashews are a common ingredient in vegan and vegetarian dishes, as they can be used to create a creamy texture when blended or soaked.

They can also be ground into flour or used to make cashew butter.

Cashews are widely available and can be found in many forms, including whole, chopped, and ground into flour.

They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, cashews are a great choice.

They are delicious and nutritious and can be easily incorporated into many dishes.

Cashews is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin K.

It also contains a good amount of Vitamin B5 (Pantothenic acid) and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B9 (Folate), and Vitamin E.

Tempeh

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.

Cashews 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 cashews vs tempeh.

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

Cashews vs Tempeh Calories

Comparing tempeh vs cashews for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 553 calories per 100 grams of cashews.

However, both cashews 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.

Cashews vs Tempeh Protein

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

Tempeh offers around 10% more protein than cashews.

Tempeh has 20.3 grams of protein per 100 grams, while cashews has 18.2 grams of protein per 100 grams.

Cashews 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 cashews and tempeh.

The total amount of carbohydrates is around 75% higher in cashews than in tempeh. It have 30.2 grams per 100 grams, compared to 7.6 grams in tempeh.

There’s less sugar in cashews than in tempeh, 19% precisely.

One handful of cashews (28 grams) contains 1.7 grams of sugar, while the same amount of tempeh contains 2.1 grams.

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

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

With 2.6 grams of fiber per portion, tempeh is a better source of fiber than cashews which offers 0.9 grams per portion.

Cashews vs Tempeh Fats

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

Total fat in cashews and tempeh:

• Cashews: 43.8 grams per 100 grams
• Tempeh: 10.8 per 100 grams

Speaking of saturated fats, tempeh is 68% lower in saturated fats.

Tempeh and cashews contain 2.5 grams and 7.8 grams of saturated fat per 100 grams, respectively.

Cashews vs Tempeh Vitamins Content

This section will discuss the vitamin content of cashews and tempeh.

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

Cashews has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B12 (Cobalamin), and vitamin K.

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

Cashews and tempeh contain the same amount of vitamin A, and vitamin D.

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

Cashews 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 cashews and tempeh comparison focuses on their mineral content.

Cashews is a better source of calcium, and fluoride than tempeh.

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

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

The Final Word

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

Both cashews 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.