Pasta vs Tempeh: Which Is Healthier?

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

Pasta

Pasta is a traditional Italian food made from wheat flour and water. The most common types of pasta include spaghetti, macaroni, linguine, and fettuccine. Still, there are many other varieties available.

Pasta is a good source of carbohydrates, which provide energy for the body. It also contains small amounts of protein, fiber, and vitamins and minerals like iron and B vitamins, depending on the type of pasta and the flour used.

It is also low in fat and calories, making it a great option for weight management and a balanced diet. It can be enjoyed as a part of a healthy diet when paired with vegetables and lean protein sources such as legumes and in moderate portions.

Pasta can be enjoyed in a variety of ways; it can be cooked in different sauces, with herbs and spices, and can also be used in salads and soups. There are also different types of pasta available for those who are gluten intolerant or prefer a lower-carb option, such as rice pasta, quinoa pasta, and lentil pasta.

Pasta is not an excellent source of any particular vitamin.

However, it contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), 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.

Pasta 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 pasta vs tempeh.

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

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

However, both pasta 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.

Pasta vs Tempeh Protein

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

Tempeh offers around 36% more protein than pasta.

Tempeh has 20.3 grams of protein per 100 grams, while pasta has 13 grams of protein per 100 grams.

Pasta 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 pasta and tempeh.

The total amount of carbohydrates is around 90% higher in pasta than in tempeh. It have 74.7 grams per 100 grams, compared to 7.6 grams in tempeh.

There’s less sugar in pasta than in tempeh, 67% precisely.

One handful of pasta (28 grams) contains 0.7 grams of sugar, while the same amount of tempeh contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in pasta 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 pasta which offers 0.9 grams per portion.

Pasta vs Tempeh Fats

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

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

Total fat in pasta and tempeh:

• Pasta: 1.5 grams per 100 grams
• Tempeh: 10.8 per 100 grams

Speaking of saturated fats, pasta is 88% lower in saturated fats.

Pasta and tempeh contain 0.3 grams and 2.5 grams of saturated fat per 100 grams, respectively.

Pasta vs Tempeh Vitamins Content

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

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

Pasta has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin B12 (Cobalamin), vitamin E, and vitamin K.

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

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

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

Pasta 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 pasta and tempeh comparison focuses on their mineral content.

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

On the other hand, tempeh is a higher amount of selenium, and zinc.

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

The Final Word

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

Both pasta 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.