Millet vs Tempeh: How Do They Compare?
Although millet and tempeh belong to different food groups, while millet belong is a grain, and tempeh belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
That’s why we decided to create an in-depth article that compares millet and tempeh, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.
Now, let’s see how millet and tempeh compare specifically.
Millet (Panicum miliaceum) is an ancient grain that is grown in many parts of the world, including Africa, Asia, and Europe.
It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
Millet has a mild and nutty flavor and can be used in a variety of ways. It can be cooked and eaten as a side dish, added to soups and stews, or ground into flour and used in baking. It can also be used as a replacement for other grains in recipes. It is often used in traditional African and Asian dishes and an important food source for people in these regions.
Millet is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
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.
Millet 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 millet vs tempeh.
This comparison will start by comparing the caloric value of millet and tempeh and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||378 kcal||192 kcal|
|Carbs||72.8 g||7.64 g|
|Sugar||0 g||7.33 g|
|Fiber||8.5 g||9.3 g|
|Protein||11 g||20.3 g|
|Fat||4.22 g||10.8 g|
|Saturated Fat||0.723 g||2.54 g|
Millet vs Tempeh Calories
Most calories in raw grains and 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 millet for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 378 calories per 100 grams of millet.
However, both millet 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.
Millet vs Tempeh Protein
Legumes and most legume products, including millet and tempeh, are important sources of plant-based protein.
Tempeh offers around 46% more protein than millet.
Tempeh has 20.3 grams of protein per 100 grams, while millet has 11 grams of protein per 100 grams.
Millet 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 millet and tempeh.
The total amount of carbohydrates is around 90% higher in millet than in tempeh. It have 72.8 grams per 100 grams, compared to 7.6 grams in tempeh.
There’s less sugar in millet than in tempeh, 100% precisely.
One handful of millet (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 millet 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 millet which offers 2.4 grams per portion.
Millet vs Tempeh Fats
Like most other grains and legumes, with the exception of lupins and peanuts, millet and tempeh are low in fat.
Fats in millet and tempeh are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in millet and tempeh:
- Millet: 4.2 grams per 100 grams
- Tempeh: 10.8 per 100 grams
Speaking of saturated fats, millet is 72% lower in saturated fats.
Millet and tempeh contain 0.7 grams and 2.5 grams of saturated fat per 100 grams, respectively.
Millet vs Tempeh Vitamins Content
This section will discuss the vitamin content of millet and tempeh.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Millet has a higher amount of vitamin B2 (Riboflavin), vitamin B12 (Cobalamin), vitamin E, and vitamin K.
However, tempeh has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
Millet and tempeh contain the same amount of vitamin A, vitamin C, and vitamin D.
The following table shows the exact amount of vitamins millet and tempeh contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)||0.421 mg||0.078 mg|
|Vitamin B2 (Riboflavin)||0.29 mg||0.358 mg|
|Vitamin B3 (Niacin)||4.72 mg||2.64 mg|
|Vitamin B5 (Pantothenic acid)||0.848 mg||0.278 mg|
|Vitamin B6 (Pyroxidine)||0.384 mg||0.215 mg|
|Vitamin B9 (Folate)||85 µg||24 µg|
|Vitamin B12 (Cobalamin)||0||0.08 µg|
|Vitamin E||0.05 mg||0.85 mg|
|Vitamin K||0.9 µg||47 µg|
Millet 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 millet and tempeh comparison focuses on their mineral content.
Millet is a better source of calcium, fluoride, potassium, and sodium than tempeh.
On the other hand, tempeh is a higher amount of copper, iron, magnesium, manganese, phosphorus, selenium, and zinc.
Check out the table below to learn how millet and tempeh compare when it comes to mineral content.
|Calcium||8 mg||111 mg|
|Copper||0.75 mg||0.56 mg|
|Iron||3.01 mg||2.7 mg|
|Magnesium||114 mg||81 mg|
|Manganese||1.63 mg||1.3 mg|
|Phosphorus||285 mg||266 mg|
|Potassium||195 mg||412 mg|
|Sodium||5 mg||9 mg|
|Zinc||1.68 mg||1.14 mg|
The Final Word
Millet and tempeh are highly nutritious and a great addition to a plant-based diet.
Both millet 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 grains 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 and grains 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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