Peanuts vs Tempeh: What’s The Difference?
Although peanuts and tempeh belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
While peanuts belong to the nuts and seeds group, tempeh belong to legumes food group.
That’s why we decided to create an in-depth article that compares peanuts and tempeh, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.
Now, let’s see how peanuts and tempeh compare specifically.
Peanuts (Arachis hypogaea) are a type of legume that is native to South America and is now grown in many parts of the world.
These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.
Peanuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
There are many ways to incorporate peanuts into your diet.
They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes.
Peanuts are also available in a variety of forms, including whole, chopped, and ground into flour.
Peanuts are widely available and can be found at most grocery stores. They are often sold roasted or raw, and can be purchased with or without the shell.
If you’re looking for a tasty and nutritious nut to add to your diet, consider giving peanuts a try.
They are flavorful, versatile, and have a variety of health benefits.
Peanuts is an excellent source of Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), and Vitamin E.
It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), 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.
Peanuts 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 peanuts vs tempeh.
This comparison will start by comparing the caloric value of peanuts and tempeh and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||587 kcal||192 kcal|
|Carbs||21.26 g||7.64 g|
|Sugar||4.9 g||7.33 g|
|Fiber||8.4 g||9.3 g|
|Protein||24.35 g||20.3 g|
|Fat||49.66 g||10.8 g|
|Saturated Fat||7.723 g||2.54 g|
Peanuts vs Tempeh Calories
Comparing tempeh vs peanuts for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 587 calories per 100 grams of peanuts.
However, both peanuts 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.
Peanuts vs Tempeh Protein
Legumes and most legume products, including peanuts and tempeh, are important sources of plant-based protein.
Peanuts offers around 17% more protein than tempeh.
Peanuts has 24.4 grams of protein per 100 grams, while tempeh has 20.3 grams of protein per 100 grams.
Peanuts 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 peanuts and tempeh.
The total amount of carbohydrates is around 64% higher in peanuts than in tempeh. It have 21.3 grams per 100 grams, compared to 7.6 grams in tempeh.
There’s less sugar in peanuts than in tempeh, 33% precisely.
One handful of peanuts (28 grams) contains 1.4 grams of sugar, while the same amount of tempeh contains 2.1 grams.
Lastly, let’s take a look at the dietary fiber in peanuts 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 peanuts which offers 2.4 grams per portion.
Peanuts vs Tempeh Fats
Fats in peanuts and tempeh are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in peanuts and tempeh:
- Peanuts: 49.7 grams per 100 grams
- Tempeh: 10.8 per 100 grams
Speaking of saturated fats, tempeh is 68% lower in saturated fats.
Tempeh and peanuts contain 2.5 grams and 7.7 grams of saturated fat per 100 grams, respectively.
Peanuts vs Tempeh Vitamins Content
This section will discuss the vitamin content of peanuts and tempeh.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Peanuts has a higher amount of vitamin B2 (Riboflavin), vitamin B12 (Cobalamin), and vitamin K.
However, tempeh has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
Peanuts and tempeh contain the same amount of vitamin A, vitamin C, and vitamin D.
The following table shows the exact amount of vitamins peanuts and tempeh contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)||0.152 mg||0.078 mg|
|Vitamin B2 (Riboflavin)||0.197 mg||0.358 mg|
|Vitamin B3 (Niacin)||14.355 mg||2.64 mg|
|Vitamin B5 (Pantothenic acid)||1.011 mg||0.278 mg|
|Vitamin B6 (Pyroxidine)||0.466 mg||0.215 mg|
|Vitamin B9 (Folate)||97 µg||24 µg|
|Vitamin B12 (Cobalamin)||0||0.08 µg|
|Vitamin E||4.93 mg||0.85 mg|
|Vitamin K||0||47 µg|
Peanuts 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 peanuts and tempeh comparison focuses on their mineral content.
Peanuts is a better source of calcium, copper, fluoride, iron, and sodium than tempeh.
On the other hand, tempeh is a higher amount of magnesium, manganese, phosphorus, potassium, selenium, and zinc.
Check out the table below to learn how peanuts and tempeh compare when it comes to mineral content.
|Calcium||58 mg||111 mg|
|Copper||0.428 mg||0.56 mg|
|Iron||1.58 mg||2.7 mg|
|Magnesium||178 mg||81 mg|
|Manganese||1.786 mg||1.3 mg|
|Phosphorus||363 mg||266 mg|
|Potassium||634 mg||412 mg|
|Sodium||6 mg||9 mg|
|Zinc||2.77 mg||1.14 mg|
The Final Word
Peanuts and tempeh are highly nutritious and a great addition to a plant-based diet.
Both peanuts 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 nuts, seeds 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, nuts and seeds 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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