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Semolina vs Tempeh: What’s The Difference?

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

Written by Michael Whaley, Health Writer. Updated on February 11, 2023.

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

Semolina

Semolina (Triticum durum) is a coarse, granular flour that is made from the hard durum wheat, a type of wheat that is high in gluten and protein.

It is a good source of carbohydrates, protein, and small amounts of minerals like iron and zinc. It is also rich in B vitamins such as niacin and thiamin.

Semolina is commonly used in the production of pasta and other traditional Italian dishes like couscous and gnocchi. It is also used in some breads, pastries, and other baked goods. It gives pasta a distinct texture and yellow color due to the presence of carotenoids in the wheat endosperm.

Semolina is gluten-rich, thus, it is not suitable for people with gluten sensitivities or celiac disease. Semolina can be enjoyed in moderate portions as part of a balanced diet, combined with vegetables, lean protein sources, and healthy fats.

Semolina is not an excellent source of any particular vitamin.

However, it contains a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).

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.

Semolina 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 semolina vs tempeh.

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

SemolinaTempeh
Energy360 kcal192 kcal
Carbs72.8 g7.64 g
Sugar2.67 g7.33 g
Fiber3.9 g9.3 g
Protein12.7 g20.3 g
Fat1.05 g10.8 g
Saturated Fat0.15 g2.54 g

Semolina 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 semolina for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 360 calories per 100 grams of semolina.

However, both semolina 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.

Semolina vs Tempeh Protein

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

Tempeh offers around 37% more protein than semolina.

Tempeh has 20.3 grams of protein per 100 grams, while semolina has 12.7 grams of protein per 100 grams.

Semolina 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 semolina and tempeh.

The total amount of carbohydrates is around 90% higher in semolina than in tempeh. It have 72.8 grams per 100 grams, compared to 7.6 grams in tempeh.

There’s less sugar in semolina than in tempeh, 67% precisely.

One handful of semolina (28 grams) contains 0.7 grams of sugar, while the same amount of tempeh contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in semolina 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 semolina which offers 1.1 grams per portion.

Semolina vs Tempeh Fats

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

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

Total fat in semolina and tempeh:

  • Semolina: 1.1 grams per 100 grams
  • Tempeh: 10.8 per 100 grams

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

Semolina and tempeh contain 0.2 grams and 2.5 grams of saturated fat per 100 grams, respectively.

Semolina vs Tempeh Vitamins Content

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

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

Semolina has a higher amount of vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin B12 (Cobalamin), vitamin E, and vitamin K.

However, tempeh has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).

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

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

SemolinaTempeh
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.28 mg0.078 mg
Vitamin B2 (Riboflavin)0.08 mg0.358 mg
Vitamin B3 (Niacin)3.31 mg2.64 mg
Vitamin B5 (Pantothenic acid)0.58 mg0.278 mg
Vitamin B6 (Pyroxidine)0.103 mg0.215 mg
Vitamin B9 (Folate)72 µg24 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E0.11 mg0.85 mg
Vitamin K0.1 µg47 µg

Semolina 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 semolina and tempeh comparison focuses on their mineral content.

Semolina is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than tempeh.

On the other hand, tempeh is a higher amount of selenium.

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

SemolinaTempeh
Calcium17 mg111 mg
Copper0.189 mg0.56 mg
Fluoride02.2 µg
Iron1.23 mg2.7 mg
Magnesium47 mg81 mg
Manganese0.619 mg1.3 mg
Phosphorus136 mg266 mg
Potassium186 mg412 mg
Selenium63.2 µg0
Sodium1 mg9 mg
Zinc1.05 mg1.14 mg

The Final Word

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

Both semolina 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.

Sources

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.

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