Chia Seeds vs Tempeh: How Do They Compare?

Although chia seeds 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 chia seeds 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 chia seeds 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 chia seeds and tempeh compare specifically.

Chia Seeds

Chia seeds (Salvia hispanica) are small, black seeds that come from the chia plant, which is native to Central and South America.

These seeds have gained popularity recently as a health food due to their high fiber and nutrient content.

Chia seeds have a slightly nutty and slightly earthy flavor and can be eaten raw or cooked.

They can be added to a variety of dishes, including smoothies, cereals, and baked goods, or used as a topping for salads and other dishes.

Chia seeds are also available in oil form, which can be used in cooking or as a salad dressing.

Chia seeds are a good source of fiber, protein, and healthy fats, including omega-3 fatty acids.

They are also a good source of various vitamins and minerals, including calcium, magnesium, and iron.

Overall, chia seeds are a nutritious and versatile food that can be a valuable addition to a plant-based diet.

If you’re looking to add more fiber, protein, and healthy fats to your diet, consider giving chia seeds a try. They are versatile, nutritious, and may have a variety of health benefits.

Chia Seeds is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

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.

Chia Seeds 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 chia seeds vs tempeh.

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

Chia Seeds vs Tempeh Calories

Comparing tempeh vs chia seeds for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 486 calories per 100 grams of chia seeds.

However, both chia seeds 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.

Chia Seeds vs Tempeh Protein

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

Tempeh offers around 19% more protein than chia seeds.

Tempeh has 20.3 grams of protein per 100 grams, while chia seeds has 16.5 grams of protein per 100 grams.

Chia Seeds 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 chia seeds and tempeh.

The total amount of carbohydrates is around 82% higher in chia seeds than in tempeh. It have 42.1 grams per 100 grams, compared to 7.6 grams in tempeh.

There’s less sugar in chia seeds than in tempeh, 100% precisely.

One handful of chia seeds (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 chia seeds and tempeh.

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

With 9.6 grams of fiber per portion, chia seeds is a better source of fiber than tempeh which chia seeds offers 2.6 grams per portion.

Chia Seeds vs Tempeh Fats

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

Total fat in chia seeds and tempeh:

• Chia Seeds: 30.7 grams per 100 grams
• Tempeh: 10.8 per 100 grams

Speaking of saturated fats, tempeh is 24% lower in saturated fats.

Tempeh and chia seeds contain 2.5 grams and 3.3 grams of saturated fat per 100 grams, respectively.

Chia Seeds vs Tempeh Vitamins Content

This section will discuss the vitamin content of chia seeds and tempeh.

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

Chia Seeds has a higher amount of vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B12 (Cobalamin), vitamin E, and vitamin K.

However, tempeh has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B3 (Niacin), and vitamin B9 (Folate).

Chia Seeds and tempeh contain the same amount of vitamin D.

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

Chia Seeds 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 chia seeds and tempeh comparison focuses on their mineral content.

Chia Seeds is a better source of fluoride, and potassium than tempeh.

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

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

The Final Word

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

Both chia seeds 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.