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Hazelnuts vs Tempeh: Difference & Similarities

This article explains the key similarities and differences between hazelnuts and tempeh, foods from the grains and legumes food groups. Read on to learn more about the hazelnuts vs tempeh comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 16, 2023.

Although hazelnuts 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 hazelnuts 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 hazelnuts 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 hazelnuts and tempeh compare specifically.


Hazelnuts (Corylus spp.) are a type of nut that is native to the temperate regions of the Northern Hemisphere.

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

Hazelnuts 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 hazelnuts 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.

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

Hazelnuts are widely available and can be found at most grocery stores and 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 hazelnuts a try.

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

Hazelnuts is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E.

It also contains a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin K and some Vitamin C, and 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.

Hazelnuts 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 hazelnuts vs tempeh.

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

Energy628 kcal192 kcal
Carbs16.7 g7.64 g
Sugar4.34 g7.33 g
Fiber9.7 g9.3 g
Protein15 g20.3 g
Fat60.8 g10.8 g
Saturated Fat4.46 g2.54 g

Hazelnuts vs Tempeh Calories

Comparing tempeh vs hazelnuts for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 628 calories per 100 grams of hazelnuts.

However, both hazelnuts 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.

Hazelnuts vs Tempeh Protein

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

Tempeh offers around 26% more protein than hazelnuts.

Tempeh has 20.3 grams of protein per 100 grams, while hazelnuts has 15 grams of protein per 100 grams.

Hazelnuts 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 hazelnuts and tempeh.

The total amount of carbohydrates is around 54% higher in hazelnuts than in tempeh. It have 16.7 grams per 100 grams, compared to 7.6 grams in tempeh.

There’s less sugar in hazelnuts than in tempeh, 43% precisely.

One handful of hazelnuts (28 grams) contains 1.2 grams of sugar, while the same amount of tempeh contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in hazelnuts 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, hazelnuts is a better source of fiber than tempeh which hazelnuts offers 2.6 grams per portion.

Hazelnuts vs Tempeh Fats

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

Total fat in hazelnuts and tempeh:

  • Hazelnuts: 60.8 grams per 100 grams
  • Tempeh: 10.8 per 100 grams

Speaking of saturated fats, tempeh is 44% lower in saturated fats.

Tempeh and hazelnuts contain 2.5 grams and 4.5 grams of saturated fat per 100 grams, respectively.

Hazelnuts vs Tempeh Vitamins Content

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

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

Hazelnuts 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 A, vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

Hazelnuts and tempeh contain the same amount of vitamin D.

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

Vitamin A20 IU0
Vitamin C6.3 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.643 mg0.078 mg
Vitamin B2 (Riboflavin)0.113 mg0.358 mg
Vitamin B3 (Niacin)1.8 mg2.64 mg
Vitamin B5 (Pantothenic acid)0.918 mg0.278 mg
Vitamin B6 (Pyroxidine)0.563 mg0.215 mg
Vitamin B9 (Folate)113 µg24 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E15 mg0.85 mg
Vitamin K14.2 µg47 µg

Hazelnuts 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 hazelnuts and tempeh comparison focuses on their mineral content.

Hazelnuts is a better source of fluoride, and sodium than tempeh.

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

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

Calcium114 mg111 mg
Copper1.72 mg0.56 mg
Fluoride02.2 µg
Iron4.7 mg2.7 mg
Magnesium163 mg81 mg
Manganese6.18 mg1.3 mg
Phosphorus290 mg266 mg
Potassium680 mg412 mg
Selenium2.4 µg0
Sodium09 mg
Zinc2.45 mg1.14 mg

The Final Word

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

Both hazelnuts 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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