Lotus Seeds vs Tempeh: How Are They Different?

Although lotus 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 lotus 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 lotus 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 lotus seeds and tempeh compare specifically.

Lotus Seeds

Lotus seeds (Nelumbo nucifera) are a staple in many Asian cuisines, particularly in China and Japan.

These seeds have a long history of cultivation and have been used for culinary and medicinal purposes for centuries.

Lotus seeds have a slightly sweet and nutty flavor with a texture similar to that of a chestnut.

When cooked, they have a soft and slightly chewy texture, with a slightly crunchy outer shell. They can be eaten as a snack on their own, or used in a variety of sweet and savory dishes, including soups, porridges, and desserts.

In Chinese medicine, lotus seeds are believed to have calming and nourishing properties and are often used in tonics and medicinal soups.

They are a good source of protein, fiber, and other nutrients, making them a valuable addition to plant-based diets.

There are many ways to incorporate lotus seeds into your cooking. They can be eaten raw or cooked, and are often soaked before use to soften their texture. Lotus seeds are available in many forms, including whole, dried, and ground into flour.

Whether you’re looking for a new snack or an interesting ingredient to add to your cooking, consider giving lotus seeds a try.

They are flavorful, versatile, and nutritious, and may just become a new favorite in your kitchen.

Lotus Seeds is not an excellent source of any particular vitamin.

However, it contains a good amount of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine) and some Vitamin B5 (Pantothenic acid), 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.

Lotus 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 lotus seeds vs tempeh.

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

Lotus Seeds vs Tempeh Calories

Comparing lotus seeds vs tempeh for weight loss, lotus seeds is slightly lower in calories, with 89 calories per 100 grams, compared to 192 calories per 100 grams of tempeh.

However, both lotus 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.

Lotus Seeds vs Tempeh Protein

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

Tempeh offers around 80% more protein than lotus seeds.

Tempeh has 20.3 grams of protein per 100 grams, while lotus seeds has 4.1 grams of protein per 100 grams.

Lotus 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 lotus seeds and tempeh.

The total amount of carbohydrates is around 56% higher in lotus seeds than in tempeh. It have 17.3 grams per 100 grams, compared to 7.6 grams in tempeh.

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

One handful of lotus 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 lotus seeds 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 lotus seeds which offers 0 grams per portion.

Lotus Seeds vs Tempeh Fats

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

Total fat in lotus seeds and tempeh:

• Lotus Seeds: 0.5 grams per 100 grams
• Tempeh: 10.8 per 100 grams

Speaking of saturated fats, lotus seeds is 96% lower in saturated fats.

Lotus Seeds and tempeh contain 0.1 grams and 2.5 grams of saturated fat per 100 grams, respectively.

Lotus Seeds vs Tempeh Vitamins Content

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

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

Lotus Seeds has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), 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 B1 (Thiamine), and vitamin B9 (Folate).

Lotus Seeds and tempeh contain the same amount of vitamin C, and vitamin D.

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

Lotus 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 lotus seeds and tempeh comparison focuses on their mineral content.

Lotus Seeds is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than tempeh.

Lotus Seeds and tempeh contain the same amount of selenium.

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

The Final Word

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

Both lotus 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.