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Pecans vs Tempeh: Difference & Similarities

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

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 10, 2023.

Although pecans 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 pecans 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 pecans 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 pecans and tempeh compare specifically.


Pecans (Carya illinoinensis) are a type of nut that is native to the United States and are now grown in many parts of the world.

These nuts have a sweet and slightly buttery flavor and are often used in sweet and savory dishes.

Pecans are a good source of nutrients, including protein, fiber, and vitamins and minerals. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate pecans 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.

Pecans are also available in various forms, including whole, chopped, and ground into flour.

Pecans 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.

It is vital to store pecans in the refrigerator or freezer to keep them fresh and prevent them from going rancid.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving pecans a try.

They are flavorful, versatile, and have a variety of health benefits.

Pecans is an excellent source of Vitamin B1 (Thiamine).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B3 (Niacin), Vitamin B9 (Folate), 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.

Pecans 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 pecans vs tempeh.

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

Energy691 kcal192 kcal
Carbs13.9 g7.64 g
Sugar3.97 g7.33 g
Fiber9.6 g9.3 g
Protein9.17 g20.3 g
Fat72 g10.8 g
Saturated Fat6.18 g2.54 g

Pecans vs Tempeh Calories

Comparing tempeh vs pecans for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 691 calories per 100 grams of pecans.

However, both pecans 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.

Pecans vs Tempeh Protein

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

Tempeh offers around 55% more protein than pecans.

Tempeh has 20.3 grams of protein per 100 grams, while pecans has 9.2 grams of protein per 100 grams.

Pecans 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 pecans and tempeh.

The total amount of carbohydrates is around 45% higher in pecans than in tempeh. It have 13.9 grams per 100 grams, compared to 7.6 grams in tempeh.

There’s less sugar in pecans than in tempeh, 48% precisely.

One handful of pecans (28 grams) contains 1.1 grams of sugar, while the same amount of tempeh contains 2.1 grams.

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

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

With 2.7 grams of fiber per portion, pecans is a better source of fiber than tempeh which pecans offers 2.6 grams per portion.

Pecans vs Tempeh Fats

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

Total fat in pecans and tempeh:

  • Pecans: 72 grams per 100 grams
  • Tempeh: 10.8 per 100 grams

Speaking of saturated fats, tempeh is 60% lower in saturated fats.

Tempeh and pecans contain 2.5 grams and 6.2 grams of saturated fat per 100 grams, respectively.

Pecans vs Tempeh Vitamins Content

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

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

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

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

Pecans and tempeh contain the same amount of vitamin D.

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

Vitamin A56 IU0
Vitamin C1.1 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.66 mg0.078 mg
Vitamin B2 (Riboflavin)0.13 mg0.358 mg
Vitamin B3 (Niacin)1.17 mg2.64 mg
Vitamin B5 (Pantothenic acid)0.863 mg0.278 mg
Vitamin B6 (Pyroxidine)0.21 mg0.215 mg
Vitamin B9 (Folate)22 µg24 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E1.4 mg0.85 mg
Vitamin K3.5 µg47 µg

Pecans 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 pecans and tempeh comparison focuses on their mineral content.

Pecans is a better source of calcium, iron, potassium, and sodium than tempeh.

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

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

Calcium70 mg111 mg
Copper1.2 mg0.56 mg
Fluoride10 µg2.2 µg
Iron2.53 mg2.7 mg
Magnesium121 mg81 mg
Manganese4.5 mg1.3 mg
Phosphorus277 mg266 mg
Potassium410 mg412 mg
Selenium3.8 µg0
Sodium09 mg
Zinc4.53 mg1.14 mg

The Final Word

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

Both pecans 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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