Lentils vs Tempeh: How To Choose?

Lentils 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 lentils and tempeh and help you learn more about their similarities and differences.

Lentils

Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.

They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.

One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.

Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.

They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.

Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, and Vitamin K.

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.

Lentils 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 lentils vs tempeh.

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

Lentils 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 lentils for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 352 calories per 100 grams of lentils.

However, both lentils 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.

Lentils vs Tempeh Protein

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

Lentils offer around 17% more protein than tempeh.

Lentils have 24.6 grams of protein per 100 grams, while tempeh has 20.3 grams of protein per 100 grams.

Lentils 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 lentils and tempeh.

The total amount of carbohydrates is around 88% higher in lentils than in tempeh. They have 63.4 grams per 100 grams, compared to 7.6 grams in tempeh.

There’s less sugar in lentils than in tempeh, 71% precisely.

One handful of lentils (28 grams) contains 0.6 grams of sugar, while the same amount of tempeh contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in lentils and tempeh.

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

With 3 grams of fiber per portion, lentils are a better source of fiber than tempeh which lentils offer 2.6 grams per portion.

Lentils vs Tempeh Fats

Like most other legumes, with the exception of lupins and peanuts, lentils and tempeh are low in fat.

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

Total fat in lentils and tempeh:

• Lentils: 1.1 grams per 100 grams
• Tempeh: 10.8 per 100 grams

Speaking of saturated fats, lentils are 92% lower in saturated fats.

Lentils and tempeh contain 0.2 grams and 2.5 grams of saturated fat per 100 grams, respectively.

Lentils vs Tempeh Vitamins Content

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

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

Lentils have 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).

Lentils and tempeh contain the same amount of vitamin D.

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

Lentils 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 lentils and tempeh comparison focuses on their mineral content.

Lentils are a better source of calcium, fluoride, magnesium, and sodium than tempeh.

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

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

The Final Word

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

Both lentils 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.