Oat bran vs Tempeh: How To Choose?

This article explains the key similarities and differences between oat bran and tempeh, foods from the grains and legumes food groups. Read on to learn more about the oat bran vs tempeh comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on February 6, 2023.

Although oat bran and tempeh belong to different food groups, while oat bran 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 oat bran 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 oat bran and tempeh compare specifically.

Oat bran

Oat bran, a by-product of oat milling, is derived from the outer layer of the oat grain (Avena sativa).

It is a good source of dietary fibers, especially beta-glucan, vitamins, minerals, and antioxidant compounds that help to lower cholesterol, aid in digestion, and improve heart health.

Oat bran also contains a significant amount of minerals like iron, zinc, magnesium, and manganese, as well as B-vitamins like niacin, thiamin, and vitamins E and K.

It is often used as an ingredient in breakfast cereals, granolas, breads, and other baked goods, and also can be used as a thickener for soups, stews, and sauces.

Oat bran is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin E.


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.

Oat bran 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 oat bran vs tempeh.

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

Oat branTempeh
Energy246 kcal192 kcal
Carbs66.2 g7.64 g
Sugar1.45 g7.33 g
Fiber15.4 g9.3 g
Protein17.3 g20.3 g
Fat7.03 g10.8 g
Saturated Fat1.33 g2.54 g

Oat bran 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 oat bran for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 246 calories per 100 grams of oat bran.

However, both oat bran 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.

Oat bran vs Tempeh Protein

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

Tempeh offers around 15% more protein than oat bran.

Tempeh has 20.3 grams of protein per 100 grams, while oat bran has 17.3 grams of protein per 100 grams.

Oat bran 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 oat bran and tempeh.

The total amount of carbohydrates is around 89% higher in oat bran than in tempeh. It have 66.2 grams per 100 grams, compared to 7.6 grams in tempeh.

There’s less sugar in oat bran than in tempeh, 81% precisely.

One handful of oat bran (28 grams) contains 0.4 grams of sugar, while the same amount of tempeh contains 2.1 grams.

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

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

With 4.3 grams of fiber per portion, oat bran is a better source of fiber than tempeh which oat bran offers 2.6 grams per portion.

Oat bran vs Tempeh Fats

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

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

Total fat in oat bran and tempeh:

  • Oat bran: 7 grams per 100 grams
  • Tempeh: 10.8 per 100 grams

Speaking of saturated fats, oat bran is 48% lower in saturated fats.

Oat bran and tempeh contain 1.3 grams and 2.5 grams of saturated fat per 100 grams, respectively.

Oat bran vs Tempeh Vitamins Content

This section will discuss the vitamin content of oat bran and tempeh.

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

Oat bran has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B12 (Cobalamin), and vitamin K.

However, tempeh has a higher amount of vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin E.

Oat bran and tempeh contain the same amount of vitamin A, vitamin C, and vitamin D.

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

Oat branTempeh
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)1.17 mg0.078 mg
Vitamin B2 (Riboflavin)0.22 mg0.358 mg
Vitamin B3 (Niacin)0.934 mg2.64 mg
Vitamin B5 (Pantothenic acid)1.49 mg0.278 mg
Vitamin B6 (Pyroxidine)0.165 mg0.215 mg
Vitamin B9 (Folate)52 µg24 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E1.01 mg0.85 mg
Vitamin K3.2 µg47 µg

Oat bran 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 oat bran and tempeh comparison focuses on their mineral content.

Oat bran is a better source of calcium, copper, fluoride, and sodium than tempeh.

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

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

Oat branTempeh
Calcium58 mg111 mg
Copper0.403 mg0.56 mg
Fluoride02.2 µg
Iron5.41 mg2.7 mg
Magnesium235 mg81 mg
Manganese5.63 mg1.3 mg
Phosphorus734 mg266 mg
Potassium566 mg412 mg
Selenium45.2 µg0
Sodium4 mg9 mg
Zinc3.11 mg1.14 mg

The Final Word

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

Both oat bran 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.


Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.