Pistachios vs Tempeh: Which Is Better?

This article explains the key similarities and differences between pistachios and tempeh, foods from the grains and legumes food groups. Read on to learn more about the pistachios vs tempeh comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on March 11, 2023.

Although pistachios 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 pistachios 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 pistachios 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 pistachios and tempeh compare specifically.

Pistachios

Pistachios (Pistacia vera) are a type of nut that is native to the Middle East and are now grown in many parts of the world.

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

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

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

Pistachios is an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

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

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.

Pistachios 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 pistachios vs tempeh.

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

PistachiosTempeh
Energy560 kcal192 kcal
Carbs27.2 g7.64 g
Sugar7.66 g7.33 g
Fiber10.6 g9.3 g
Protein20.2 g20.3 g
Fat45.3 g10.8 g
Saturated Fat5.91 g2.54 g

Pistachios vs Tempeh Calories

Comparing tempeh vs pistachios for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 560 calories per 100 grams of pistachios.

However, both pistachios 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.

Pistachios vs Tempeh Protein

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

Tempeh offers around 0% more protein than pistachios.

Tempeh has 20.3 grams of protein per 100 grams, while pistachios has 20.2 grams of protein per 100 grams.

Pistachios 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 pistachios and tempeh.

The total amount of carbohydrates is around 72% higher in pistachios than in tempeh. It have 27.2 grams per 100 grams, compared to 7.6 grams in tempeh.

One handful of pistachios and tempeh (28 grams) contains 2.1 grams of sugar, the same amount.

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

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

With 3 grams of fiber per portion, pistachios is a better source of fiber than tempeh which pistachios offers 2.6 grams per portion.

Pistachios vs Tempeh Fats

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

Total fat in pistachios and tempeh:

  • Pistachios: 45.3 grams per 100 grams
  • Tempeh: 10.8 per 100 grams

Speaking of saturated fats, tempeh is 58% lower in saturated fats.

Tempeh and pistachios contain 2.5 grams and 5.9 grams of saturated fat per 100 grams, respectively.

Pistachios vs Tempeh Vitamins Content

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

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

Pistachios has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B12 (Cobalamin), and vitamin K.

However, tempeh has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

Pistachios and tempeh contain the same amount of vitamin D.

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

PistachiosTempeh
Vitamin A516 IU0
Vitamin C5.6 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.87 mg0.078 mg
Vitamin B2 (Riboflavin)0.16 mg0.358 mg
Vitamin B3 (Niacin)1.3 mg2.64 mg
Vitamin B5 (Pantothenic acid)0.52 mg0.278 mg
Vitamin B6 (Pyroxidine)1.7 mg0.215 mg
Vitamin B9 (Folate)51 µg24 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E2.86 mg0.85 mg
Vitamin K047 µg

Pistachios 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 pistachios and tempeh comparison focuses on their mineral content.

Pistachios is a better source of calcium, manganese, and sodium than tempeh.

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

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

PistachiosTempeh
Calcium105 mg111 mg
Copper1.3 mg0.56 mg
Fluoride3.4 µg2.2 µg
Iron3.92 mg2.7 mg
Magnesium121 mg81 mg
Manganese1.2 mg1.3 mg
Phosphorus490 mg266 mg
Potassium1020 mg412 mg
Selenium7 µg0
Sodium1 mg9 mg
Zinc2.2 mg1.14 mg

The Final Word

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

Both pistachios 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.

Sources

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