Ginkgo Nuts vs Tempeh: How To Choose?

This article explains the key similarities and differences between ginkgo nuts and tempeh, foods from the grains and legumes food groups. Read on to learn more about the ginkgo nuts vs tempeh comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on March 17, 2023.

Although ginkgo nuts 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 ginkgo nuts 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 ginkgo nuts 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 ginkgo nuts and tempeh compare specifically.

Ginkgo Nuts

Ginkgo nuts (Ginkgo biloba) are the seeds of the ginkgo tree, which is native to China and is now grown in many parts of the world.

These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.

Ginkgo nuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

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

There are many ways to incorporate ginkgo nuts into your diet.

They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes.

Ginkgo nuts are also available in a variety of forms, including whole, chopped, and ground into flour.

Ginkgo nuts are widely available and can be found at most grocery stores, particularly in Asian markets.

They are often sold roasted or raw, and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving ginkgo nuts a try.

They are flavorful, versatile, and have a variety of health benefits.

Ginkgo Nuts is an excellent source of Vitamin B3 (Niacin).

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


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.

Ginkgo Nuts 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 ginkgo nuts vs tempeh.

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

Ginkgo NutsTempeh
Energy182 kcal192 kcal
Carbs37.6 g7.64 g
Sugar7.33 g
Fiber9.3 g
Protein4.32 g20.3 g
Fat1.68 g10.8 g
Saturated Fat0.319 g2.54 g

Ginkgo Nuts vs Tempeh Calories

Comparing ginkgo nuts vs tempeh for weight loss, ginkgo nuts is slightly lower in calories, with 182 calories per 100 grams, compared to 192 calories per 100 grams of tempeh.

However, both ginkgo nuts 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.

Ginkgo Nuts vs Tempeh Protein

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

Tempeh offers around 79% more protein than ginkgo nuts.

Tempeh has 20.3 grams of protein per 100 grams, while ginkgo nuts has 4.3 grams of protein per 100 grams.

Ginkgo Nuts 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 ginkgo nuts and tempeh.

The total amount of carbohydrates is around 80% higher in ginkgo nuts than in tempeh. It have 37.6 grams per 100 grams, compared to 7.6 grams in tempeh.

There’s less sugar in ginkgo nuts than in tempeh, 100% precisely.

One handful of ginkgo nuts (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 ginkgo nuts 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 ginkgo nuts which offers 0 grams per portion.

Ginkgo Nuts vs Tempeh Fats

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

Total fat in ginkgo nuts and tempeh:

  • Ginkgo Nuts: 1.7 grams per 100 grams
  • Tempeh: 10.8 per 100 grams

Speaking of saturated fats, ginkgo nuts is 88% lower in saturated fats.

Ginkgo Nuts and tempeh contain 0.3 grams and 2.5 grams of saturated fat per 100 grams, respectively.

Ginkgo Nuts vs Tempeh Vitamins Content

This section will discuss the vitamin content of ginkgo nuts and tempeh.

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

Ginkgo Nuts has a higher amount of vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), 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), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Ginkgo Nuts and tempeh contain the same amount of vitamin D.

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

Ginkgo NutsTempeh
Vitamin A558 IU0
Vitamin C15 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.22 mg0.078 mg
Vitamin B2 (Riboflavin)0.09 mg0.358 mg
Vitamin B3 (Niacin)6 mg2.64 mg
Vitamin B5 (Pantothenic acid)0.16 mg0.278 mg
Vitamin B6 (Pyroxidine)0.328 mg0.215 mg
Vitamin B9 (Folate)54 µg24 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E00.85 mg
Vitamin K047 µg

Ginkgo Nuts 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 ginkgo nuts and tempeh comparison focuses on their mineral content.

Ginkgo Nuts is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, sodium, and zinc than tempeh.

On the other hand, tempeh is a higher amount of potassium.

Ginkgo Nuts and tempeh contain the same amount of selenium.

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

Ginkgo NutsTempeh
Calcium2 mg111 mg
Copper0.274 mg0.56 mg
Fluoride02.2 µg
Iron1 mg2.7 mg
Magnesium27 mg81 mg
Manganese0.113 mg1.3 mg
Phosphorus124 mg266 mg
Potassium510 mg412 mg
Sodium7 mg9 mg
Zinc0.34 mg1.14 mg

The Final Word

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

Both ginkgo nuts 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.


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