Miso vs Tempeh: Difference & Similarities
Miso 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 miso and tempeh and help you learn more about their similarities and differences.
Miso (fermented soybean paste) is a traditional Japanese condiment made by fermenting soybeans with salt and a type of fungus called koji.
It is a thick, paste-like substance that adds flavor to various dishes, such as soups, sauces, and marinades.
Miso is an important part of Japanese cuisine and has been used for centuries to preserve and enhance food flavor.
One of the main health benefits of miso is its high protein content. Miso is made from soybeans, a good source of plant-based protein, making it a popular choice for vegetarians and vegans.
Miso also contains many nutrients, including vitamins, minerals, and amino acids. The fermentation process used to make miso also helps to increase the bioavailability of these nutrients, making them easier for the body to absorb.
In terms of health benefits, miso has been shown to have many positive effects on the body.
It is a good source of probiotics, which are beneficial bacteria that help balance the gut microbiome.
Miso may also help to reduce the risk of certain health conditions, such as high blood pressure and high cholesterol, due to its high content of antioxidants and other beneficial compounds.
Miso is not an excellent source of any particular vitamin.
However, it contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin K and some Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), 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.
Miso 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 miso vs tempeh.
This comparison will start by comparing the caloric value of miso and tempeh and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Miso 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 miso for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 198 calories per 100 grams of miso.
However, both miso 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.
Miso vs Tempeh Protein
Legumes and most legume products, including miso and tempeh, are important sources of plant-based protein.
Tempeh offers around 37% more protein than miso.
Tempeh has 20.3 grams of protein per 100 grams, while miso has 12.8 grams of protein per 100 grams.
Miso 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 miso and tempeh.
The total amount of carbohydrates is around 70% higher in miso than in tempeh. It have 25.4 grams per 100 grams, compared to 7.6 grams in tempeh.
There’s less sugar in miso than in tempeh, 19% precisely.
One handful of miso (28 grams) contains 1.7 grams of sugar, while the same amount of tempeh contains 2.1 grams.
Lastly, let’s take a look at the dietary fiber in miso 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 miso which offers 1.5 grams per portion.
Miso vs Tempeh Fats
Like most other legumes, with the exception of lupins and peanuts, miso and tempeh are low in fat.
Fats in miso and tempeh are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in miso and tempeh:
- Miso: 6 grams per 100 grams
- Tempeh: 10.8 per 100 grams
Speaking of saturated fats, miso is 60% lower in saturated fats.
Miso and tempeh contain 1 grams and 2.5 grams of saturated fat per 100 grams, respectively.
Miso vs Tempeh Vitamins Content
This section will discuss the vitamin content of miso and tempeh.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Miso has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, tempeh has a higher amount of vitamin A, vitamin B1 (Thiamine), and vitamin B5 (Pantothenic acid).
Miso and tempeh contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins miso and tempeh contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Miso 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 miso and tempeh comparison focuses on their mineral content.
Miso is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, and potassium than tempeh.
On the other hand, tempeh is a higher amount of selenium, sodium, and zinc.
Check out the table below to learn how miso and tempeh compare when it comes to mineral content.
The Final Word
Miso and tempeh are highly nutritious and a great addition to a plant-based diet.
Both miso 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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