Quinoa vs Tempeh: Difference & Similarities

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

Quinoa

Quinoa (Chenopodium quinoa) is a grain-like crop grown for its edible seeds.

It is a good source of complete protein, providing all essential amino acids, and also rich in dietary fibers, vitamins, and minerals like magnesium, phosphorus, manganese, and zinc.

Quinoa also contains antioxidants, flavonoids, and anti-inflammatory compounds, which have been linked to various health benefits, including improved blood sugar control, cardiovascular health, and weight management.

It is a versatile ingredient that can be cooked and eaten as a side dish, added to soups and stews, or ground into flour to make breads, pancakes, and other baked goods.

Quinoa is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

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

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.

Quinoa 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 quinoa vs tempeh.

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

Quinoa 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 quinoa for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 368 calories per 100 grams of quinoa.

However, both quinoa 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.

Quinoa vs Tempeh Protein

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

Tempeh offers around 31% more protein than quinoa.

Tempeh has 20.3 grams of protein per 100 grams, while quinoa has 14.1 grams of protein per 100 grams.

Quinoa 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 quinoa and tempeh.

The total amount of carbohydrates is around 88% higher in quinoa than in tempeh. It have 64.2 grams per 100 grams, compared to 7.6 grams in tempeh.

There’s less sugar in quinoa than in tempeh, 81% precisely.

One handful of quinoa (28 grams) contains 0.4 grams of sugar, while the same amount of tempeh contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in quinoa 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 quinoa which offers 2 grams per portion.

Quinoa vs Tempeh Fats

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

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

Total fat in quinoa and tempeh:

• Quinoa: 6.1 grams per 100 grams
• Tempeh: 10.8 per 100 grams

Speaking of saturated fats, quinoa is 72% lower in saturated fats.

Quinoa and tempeh contain 0.7 grams and 2.5 grams of saturated fat per 100 grams, respectively.

Quinoa vs Tempeh Vitamins Content

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

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

Quinoa 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 B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

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

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

Quinoa 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 quinoa and tempeh comparison focuses on their mineral content.

Quinoa is a better source of calcium, fluoride, and sodium than tempeh.

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

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

The Final Word

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

Both quinoa 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.