Full-Fat Soy Flour vs Tempeh: Which Is Healthier?
Full-Fat Soy Flour and tempeh belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.
Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.
This article will thoroughly compare full-fat soy flour and tempeh and help you learn more about their similarities and differences.
Full-Fat Soy Flour
Full-fat soy flour is a type of flour made from ground, dehulled soybeans.
It is high in protein and fiber and is a good source of several important nutrients, including potassium, iron, and B vitamins.
Full-fat soy flour has a nutty, slightly sweet flavor and can be used in a variety of vegan and vegetarian dishes, including breads, cookies, and other baked goods.
It can also be used as a protein supplement in smoothies and other plant-based drinks.
In addition to being a nutritious food, full-fat soy flour 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.
Full-Fat Soy Flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin K.
It also contains a good amount of Vitamin E and some Vitamin A.
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.
Full-Fat Soy Flour 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 full-fat soy flour vs tempeh.
This comparison will start by comparing the caloric value of full-fat soy flour and tempeh and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Full-Fat Soy Flour||Tempeh|
|Energy||434 kcal||192 kcal|
|Carbs||31.9 g||7.64 g|
|Sugar||7.5 g||7.33 g|
|Fiber||9.6 g||9.3 g|
|Protein||37.8 g||20.3 g|
|Fat||20.6 g||10.8 g|
|Saturated Fat||2.99 g||2.54 g|
Full-Fat Soy Flour vs Tempeh Calories
Most calories in raw 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 full-fat soy flour for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 434 calories per 100 grams of full-fat soy flour.
However, both full-fat soy flour 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.
Full-Fat Soy Flour vs Tempeh Protein
Legumes and most legume products, including full-fat soy flour and tempeh, are important sources of plant-based protein.
Full-Fat Soy Flour offers around 46% more protein than tempeh.
Full-Fat Soy Flour has 37.8 grams of protein per 100 grams, while tempeh has 20.3 grams of protein per 100 grams.
Full-Fat Soy Flour 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 full-fat soy flour and tempeh.
The total amount of carbohydrates is around 76% higher in full-fat soy flour than in tempeh. It have 31.9 grams per 100 grams, compared to 7.6 grams in tempeh.
One handful of full-fat soy flour and tempeh (28 grams) contains 2.1 grams of sugar, the same amount.
Lastly, let’s take a look at the dietary fiber in full-fat soy flour and tempeh.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 2.7 grams of fiber per portion, full-fat soy flour is a better source of fiber than tempeh which full-fat soy flour offers 2.6 grams per portion.
Full-Fat Soy Flour vs Tempeh Fats
Like most other legumes, with the exception of lupins and peanuts, full-fat soy flour and tempeh are low in fat.
Fats in full-fat soy flour and tempeh are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in full-fat soy flour and tempeh:
- Full-Fat Soy Flour: 20.6 grams per 100 grams
- Tempeh: 10.8 per 100 grams
Speaking of saturated fats, tempeh is 17% lower in saturated fats.
Tempeh and full-fat soy flour contain 2.5 grams and 3 grams of saturated fat per 100 grams, respectively.
Full-Fat Soy Flour vs Tempeh Vitamins Content
This section will discuss the vitamin content of full-fat soy flour and tempeh.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Full-Fat Soy Flour has a higher amount of vitamin B12 (Cobalamin).
However, tempeh has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
Full-Fat Soy Flour and tempeh contain the same amount of vitamin C, and vitamin D.
The following table shows the exact amount of vitamins full-fat soy flour and tempeh contain side by side, so you can easily compare them.
|Full-Fat Soy Flour||Tempeh|
|Vitamin A||120 IU||0|
|Vitamin B1 (Thiamine)||0.581 mg||0.078 mg|
|Vitamin B2 (Riboflavin)||1.16 mg||0.358 mg|
|Vitamin B3 (Niacin)||4.32 mg||2.64 mg|
|Vitamin B5 (Pantothenic acid)||1.59 mg||0.278 mg|
|Vitamin B6 (Pyroxidine)||0.461 mg||0.215 mg|
|Vitamin B9 (Folate)||345 µg||24 µg|
|Vitamin B12 (Cobalamin)||0||0.08 µg|
|Vitamin E||1.95 mg||0.85 mg|
|Vitamin K||70 µg||47 µg|
Full-Fat Soy Flour 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 full-fat soy flour and tempeh comparison focuses on their mineral content.
On the other hand, tempeh is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc.
Full-Fat Soy Flour and tempeh contain the same amount of fluoride.
Check out the table below to learn how full-fat soy flour and tempeh compare when it comes to mineral content.
|Full-Fat Soy Flour||Tempeh|
|Calcium||206 mg||111 mg|
|Copper||2.92 mg||0.56 mg|
|Fluoride||2.2 µg||2.2 µg|
|Iron||6.37 mg||2.7 mg|
|Magnesium||429 mg||81 mg|
|Manganese||2.28 mg||1.3 mg|
|Phosphorus||494 mg||266 mg|
|Potassium||2520 mg||412 mg|
|Sodium||13 mg||9 mg|
|Zinc||3.92 mg||1.14 mg|
The Final Word
Full-Fat Soy Flour and tempeh are highly nutritious and a great addition to a plant-based diet.
Both full-fat soy flour 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 beans 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 are 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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