Split Peas vs Tempeh: How Are They Different?

Split Peas 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 split peas and tempeh and help you learn more about their similarities and differences.

Split Peas

Split peas (Pisum sativum) are a type of legume that are native to the Middle East and have been grown for thousands of years.

They are made by splitting dried peas and removing the outer skin, resulting in a small, round, flat legume that is green or yellow in color.

Split peas are a popular ingredient in many dishes, such as split pea soup, and are highly valued for their nutritional content.

One of the main health benefits of split peas is their high protein content.

They are a good source of plant-based protein, making them a popular choice for vegetarians and vegans.

Split peas are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain several plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Split Peas are an excellent source of Vitamin B1 (Thiamine).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin K and some Vitamin A, Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

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.

Split Peas 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 split peas vs tempeh.

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

Split Peas 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 split peas for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 364 calories per 100 grams of split peas.

However, both split peas 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.

Split Peas vs Tempeh Protein

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

Split Peas offer around 12% more protein than tempeh.

Split Peas have 23.1 grams of protein per 100 grams, while tempeh has 20.3 grams of protein per 100 grams.

Split Peas 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 split peas and tempeh.

The total amount of carbohydrates is around 88% higher in split peas than in tempeh. They have 61.6 grams per 100 grams, compared to 7.6 grams in tempeh.

There’s less sugar in split peas than in tempeh, 57% precisely.

One handful of split peas (28 grams) contains 0.9 grams of sugar, while the same amount of tempeh contains 2.1 grams.

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

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

With 6.2 grams of fiber per portion, split peas are a better source of fiber than tempeh which split peas offer 2.6 grams per portion.

Split Peas vs Tempeh Fats

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

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

Total fat in split peas and tempeh:

• Split Peas: 3.9 grams per 100 grams
• Tempeh: 10.8 per 100 grams

Speaking of saturated fats, split peas are 84% lower in saturated fats.

Split Peas and tempeh contain 0.4 grams and 2.5 grams of saturated fat per 100 grams, respectively.

Split Peas vs Tempeh Vitamins Content

This section will discuss the vitamin content of split peas and tempeh.

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

Split Peas have a higher amount of vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin B12 (Cobalamin), vitamin E, and vitamin K.

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

Split Peas and tempeh contain the same amount of vitamin D.

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

Split Peas 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 split peas and tempeh comparison focuses on their mineral content.

Split Peas are a better source of calcium, fluoride, magnesium, manganese, and sodium than tempeh.

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

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

The Final Word

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

Both split peas 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.