Chestnuts vs Tempeh: Difference, Benefits, More
Although chestnuts 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 chestnuts 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 chestnuts 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 chestnuts and tempeh compare specifically.
Chestnuts
Chestnuts (Castanea spp.) are a nut native to the temperate regions of the Northern Hemisphere.
These nuts have a sweet and slightly starchy flavor and are often used in sweet and savory dishes.
Chestnuts are a good source of nutrients, including protein, fiber, vitamins, and minerals.
They are lower in fat and calories compared to many other nuts and are a good source of complex carbohydrates, making them a good choice for those watching their carbohydrate intake.
There are many ways to incorporate chestnuts into your diet. They can be eaten raw or roasted and are often peeled and cooked before use.
Chestnuts are often used in sweet dishes, such as chestnut puree or chestnut flour, and used to make chestnut bread or pastries.
They can also be used in savory dishes, such as chestnut stuffing or soup.
Chestnuts are available fresh or canned and are often sold peeled or unpeeled. It is important to store chestnuts in the refrigerator or freezer to keep them fresh, as they can become rancid quickly.
If you’re looking for a tasty and nutritious nut to add to your diet, consider giving chestnuts a try.
They are versatile, flavorful, and can be easily incorporated into various dishes.
Chestnuts is an excellent source of Vitamin C.
It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin A, and Vitamin B3 (Niacin).
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.
Chestnuts 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 chestnuts vs tempeh.
This comparison will start by comparing the caloric value of chestnuts and tempeh and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Chestnuts | Tempeh | |
---|---|---|
Energy | 224 kcal | 192 kcal |
Carbs | 49.1 g | 7.64 g |
Sugar | 7.33 g | |
Fiber | 9.3 g | |
Protein | 4.2 g | 20.3 g |
Fat | 1.11 g | 10.8 g |
Saturated Fat | 0.164 g | 2.54 g |
Chestnuts vs Tempeh Calories
Comparing tempeh vs chestnuts for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 224 calories per 100 grams of chestnuts.
However, both chestnuts 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.
Chestnuts vs Tempeh Protein
Legumes and most legume products, including chestnuts and tempeh, are important sources of plant-based protein.
Tempeh offers around 79% more protein than chestnuts.
Tempeh has 20.3 grams of protein per 100 grams, while chestnuts has 4.2 grams of protein per 100 grams.
Chestnuts 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 chestnuts and tempeh.
The total amount of carbohydrates is around 85% higher in chestnuts than in tempeh. It have 49.1 grams per 100 grams, compared to 7.6 grams in tempeh.
There’s less sugar in chestnuts than in tempeh, 100% precisely.
One handful of chestnuts (28 grams) contains 0 grams of sugar, while the same amount of tempeh contains 2.1 grams.
Lastly, let’s take a look at the dietary fiber in chestnuts 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 chestnuts which offers 0 grams per portion.
Chestnuts vs Tempeh Fats
Fats in chestnuts and tempeh are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in chestnuts and tempeh:
- Chestnuts: 1.1 grams per 100 grams
- Tempeh: 10.8 per 100 grams
Speaking of saturated fats, chestnuts is 92% lower in saturated fats.
Chestnuts and tempeh contain 0.2 grams and 2.5 grams of saturated fat per 100 grams, respectively.
Chestnuts vs Tempeh Vitamins Content
This section will discuss the vitamin content of chestnuts and tempeh.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Chestnuts has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B12 (Cobalamin), vitamin E, and vitamin K.
However, tempeh has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
Chestnuts and tempeh contain the same amount of vitamin D.
The following table shows the exact amount of vitamins chestnuts and tempeh contain side by side, so you can easily compare them.
Chestnuts | Tempeh | |
---|---|---|
Vitamin A | 202 IU | 0 |
Vitamin C | 36 mg | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.16 mg | 0.078 mg |
Vitamin B2 (Riboflavin) | 0.18 mg | 0.358 mg |
Vitamin B3 (Niacin) | 0.8 mg | 2.64 mg |
Vitamin B5 (Pantothenic acid) | 0.555 mg | 0.278 mg |
Vitamin B6 (Pyroxidine) | 0.41 mg | 0.215 mg |
Vitamin B9 (Folate) | 68 µg | 24 µg |
Vitamin B12 (Cobalamin) | 0 | 0.08 µg |
Vitamin E | 0 | 0.85 mg |
Vitamin K | 0 | 47 µg |
Chestnuts 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 chestnuts and tempeh comparison focuses on their mineral content.
Chestnuts is a better source of calcium, copper, fluoride, iron, phosphorus, sodium, and zinc than tempeh.
On the other hand, tempeh is a higher amount of magnesium, manganese, and potassium.
Chestnuts and tempeh contain the same amount of selenium.
Check out the table below to learn how chestnuts and tempeh compare when it comes to mineral content.
Chestnuts | Tempeh | |
---|---|---|
Calcium | 18 mg | 111 mg |
Copper | 0.363 mg | 0.56 mg |
Fluoride | 0 | 2.2 µg |
Iron | 1.41 mg | 2.7 mg |
Magnesium | 84 mg | 81 mg |
Manganese | 1.6 mg | 1.3 mg |
Phosphorus | 96 mg | 266 mg |
Potassium | 447 mg | 412 mg |
Selenium | 0 | 0 |
Sodium | 3 mg | 9 mg |
Zinc | 0.87 mg | 1.14 mg |
The Final Word
Chestnuts and tempeh are highly nutritious and a great addition to a plant-based diet.
Both chestnuts 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.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
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Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
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https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
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Protein And Amino Acid Requirements In Human Nutrition, WHO
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