Lupins vs Tempeh: How To Choose?

This article explains the key similarities and differences between lupins and tempeh, foods from the legumes and legume product group. Read on to learn more about the lupins vs tempeh comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on January 7, 2023.

Lupins 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 lupins and tempeh and help you learn more about their similarities and differences.


Lupins (Lupinus) are a type of legume native to the Mediterranean region and the Americas.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their nutty, slightly sweet flavor.

Actually, lupins are the legume highest in protein and healthy, unsaturated fats.

Lupins are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as lupin flour bread, pancakes, and pasta. Lupins are also often consumed as a cold appetizer, similar to olives.

In addition to being a nutritious food, lupins have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Lupins are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin K.


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.

Lupins 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 lupins vs tempeh.

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

Energy371 kcal192 kcal
Carbs40.4 g7.64 g
Sugar2.03 g7.33 g
Fiber18.9 g9.3 g
Protein36.2 g20.3 g
Fat9.74 g10.8 g
Saturated Fat1.16 g2.54 g

Lupins 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 lupins for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 371 calories per 100 grams of lupins.

However, both lupins 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.

Lupins vs Tempeh Protein

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

Lupins offer around 44% more protein than tempeh.

Lupins have 36.2 grams of protein per 100 grams, while tempeh has 20.3 grams of protein per 100 grams.

Lupins 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 lupins and tempeh.

The total amount of carbohydrates is around 81% higher in lupins than in tempeh. They have 40.4 grams per 100 grams, compared to 7.6 grams in tempeh.

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

One handful of lupins (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 lupins and tempeh.

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

With 5.3 grams of fiber per portion, lupins are a better source of fiber than tempeh which lupins offer 2.6 grams per portion.

Lupins vs Tempeh Fats

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

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

Total fat in lupins and tempeh:

  • Lupins: 9.7 grams per 100 grams
  • Tempeh: 10.8 per 100 grams

Speaking of saturated fats, lupins are 52% lower in saturated fats.

Lupins and tempeh contain 1.2 grams and 2.5 grams of saturated fat per 100 grams, respectively.

Lupins vs Tempeh Vitamins Content

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

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

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

Lupins and tempeh contain the same amount of vitamin A, and vitamin D.

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

Vitamin A00
Vitamin C4.8 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.64 mg0.078 mg
Vitamin B2 (Riboflavin)0.22 mg0.358 mg
Vitamin B3 (Niacin)2.19 mg2.64 mg
Vitamin B5 (Pantothenic acid)0.75 mg0.278 mg
Vitamin B6 (Pyroxidine)0.357 mg0.215 mg
Vitamin B9 (Folate)355 µg24 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E0.49 mg0.85 mg
Vitamin K5 µg47 µg

Lupins 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 lupins and tempeh comparison focuses on their mineral content.

Lupins are a better source of fluoride than tempeh.

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

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

Calcium176 mg111 mg
Copper1.02 mg0.56 mg
Fluoride02.2 µg
Iron4.36 mg2.7 mg
Magnesium198 mg81 mg
Manganese2.38 mg1.3 mg
Phosphorus440 mg266 mg
Potassium1010 mg412 mg
Selenium8.2 µg0
Sodium15 mg9 mg
Zinc4.75 mg1.14 mg

The Final Word

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

Both lupins 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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