• Home
  • Guides
  • Pili Nuts vs Tempeh: What’s The Difference?

Pili Nuts vs Tempeh: What’s The Difference?

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

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 22, 2023.

Although pili nuts 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 pili nuts 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 pili nuts 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 pili nuts and tempeh compare specifically.

Pili Nuts

Pili nuts (Canarium ovatum) are a type of nut that is native to the tropical rainforests of Southeast Asia and is now grown in other parts of the world.

These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.

Pili nuts 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 pili nuts 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.

Pili nuts are not as widely available as other types of nuts and may be harder to find at grocery stores.

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

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

Pili Nuts is an excellent source of Vitamin B1 (Thiamine).

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


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.

Pili Nuts 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 pili nuts vs tempeh.

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

Pili NutsTempeh
Energy719 kcal192 kcal
Carbs3.98 g7.64 g
Sugar7.33 g
Fiber9.3 g
Protein10.8 g20.3 g
Fat79.55 g10.8 g
Saturated Fat31.184 g2.54 g

Pili Nuts vs Tempeh Calories

Comparing tempeh vs pili nuts for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 719 calories per 100 grams of pili nuts.

However, both pili nuts 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.

Pili Nuts vs Tempeh Protein

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

Tempeh offers around 47% more protein than pili nuts.

Tempeh has 20.3 grams of protein per 100 grams, while pili nuts has 10.8 grams of protein per 100 grams.

Pili Nuts 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 pili nuts and tempeh.

The total amount of carbohydrates is around 47% higher in tempeh than in pili nuts. It have 7.6 grams per 100 grams, compared to 4 grams in pili nuts.


There’s less sugar in pili nuts than in tempeh, 100% precisely.

One handful of pili nuts (28 grams) contains 0 grams of sugar, while the same amount of tempeh contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in pili nuts 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 pili nuts which offers 0 grams per portion.

Pili Nuts vs Tempeh Fats

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

Total fat in pili nuts and tempeh:

  • Pili Nuts: 79.6 grams per 100 grams
  • Tempeh: 10.8 per 100 grams

Speaking of saturated fats, tempeh is 92% lower in saturated fats.

Tempeh and pili nuts contain 2.5 grams and 31.2 grams of saturated fat per 100 grams, respectively.

Pili Nuts vs Tempeh Vitamins Content

This section will discuss the vitamin content of pili nuts and tempeh.

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

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

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

Pili Nuts and tempeh contain the same amount of vitamin D.

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

Pili NutsTempeh
Vitamin A41 IU0
Vitamin C0.6 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.913 mg0.078 mg
Vitamin B2 (Riboflavin)0.093 mg0.358 mg
Vitamin B3 (Niacin)0.519 mg2.64 mg
Vitamin B5 (Pantothenic acid)0.479 mg0.278 mg
Vitamin B6 (Pyroxidine)0.115 mg0.215 mg
Vitamin B9 (Folate)60 µg24 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E00.85 mg
Vitamin K047 µg

Pili Nuts 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 pili nuts and tempeh comparison focuses on their mineral content.

Pili Nuts is a better source of fluoride, and sodium than tempeh.

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

Pili Nuts and tempeh contain the same amount of selenium.

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

Pili NutsTempeh
Calcium145 mg111 mg
Copper0.958 mg0.56 mg
Fluoride02.2 µg
Iron3.53 mg2.7 mg
Magnesium302 mg81 mg
Manganese2.313 mg1.3 mg
Phosphorus575 mg266 mg
Potassium507 mg412 mg
Sodium3 mg9 mg
Zinc2.97 mg1.14 mg

The Final Word

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

Both pili nuts 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.


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.