Soy Protein Isolate vs Tempeh: Difference, Benefits, More

Soy Protein Isolate and tempeh belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.

Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.

This article will thoroughly compare soy protein isolate and tempeh and help you learn more about their similarities and differences.

Soy Protein Isolate

Soy protein isolate is a highly purified form of protein derived from soybeans.

It is made by removing most of the fats and carbohydrates from soybeans, leaving mostly protein behind. It is a popular ingredient in many processed foods, such as protein bars and powders, as well as in meat and dairy alternatives.

Soy protein is also used as a binder and emulsifier in various foods.

Soy protein isolate is a good source of essential amino acids, which are the building blocks of protein. It is also low in fat and cholesterol-free, making it a heart-healthy option.

Additionally, it may help to lower cholesterol levels, improve bone health and support weight management. It can also be a good source of protein for vegetarians and vegans.

Soy Protein Isolate is an excellent source of Vitamin B9 (Folate).

It also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), 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.

Soy Protein Isolate 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 soy protein isolate vs tempeh.

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

Soy Protein Isolate vs Tempeh Calories

Most calories in raw 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 soy protein isolate for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 335 calories per 100 grams of soy protein isolate.

However, both soy protein isolate 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.

Soy Protein Isolate vs Tempeh Protein

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

Soy Protein Isolate offers around 77% more protein than tempeh.

Soy Protein Isolate has 88.3 grams of protein per 100 grams, while tempeh has 20.3 grams of protein per 100 grams.

Soy Protein Isolate 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 soy protein isolate and tempeh.

The total amount of carbohydrates is around 100% higher in tempeh than in soy protein isolate. It have 7.6 grams per 100 grams, compared to 0 grams in soy protein isolate.

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There’s less sugar in soy protein isolate than in tempeh, 100% precisely.

One handful of soy protein isolate (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 soy protein isolate 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 soy protein isolate which offers 0 grams per portion.

Soy Protein Isolate vs Tempeh Fats

Like most other legumes, with the exception of lupins and peanuts, soy protein isolate and tempeh are low in fat.

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

Total fat in soy protein isolate and tempeh:

• Soy Protein Isolate: 3.4 grams per 100 grams
• Tempeh: 10.8 per 100 grams

Speaking of saturated fats, soy protein isolate is 84% lower in saturated fats.

Soy Protein Isolate and tempeh contain 0.4 grams and 2.5 grams of saturated fat per 100 grams, respectively.

Soy Protein Isolate vs Tempeh Vitamins Content

This section will discuss the vitamin content of soy protein isolate and tempeh.

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

Soy Protein Isolate has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B12 (Cobalamin), vitamin E, and vitamin K.

However, tempeh has a higher amount of vitamin B1 (Thiamine), and vitamin B9 (Folate).

Soy Protein Isolate and tempeh contain the same amount of vitamin A, vitamin C, and vitamin D.

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

Soy Protein Isolate 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 soy protein isolate and tempeh comparison focuses on their mineral content.

Soy Protein Isolate is a better source of fluoride, magnesium, and potassium than tempeh.

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

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

The Final Word

Soy Protein Isolate and tempeh are highly nutritious and a great addition to a plant-based diet.

Both soy protein isolate 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 beans 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 are 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.