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Sunflower Seeds vs Tempeh: Which One is Better for You?

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

Written by Esther Bumpus, Health Writer. Updated on March 22, 2023.

Although sunflower seeds 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 sunflower seeds 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 sunflower seeds 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 sunflower seeds and tempeh compare specifically.

Sunflower Seeds

Sunflower seeds (Helianthus annuus) are the seeds of the sunflower plant, which is native to North America and is now grown in many parts of the world.

These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, cereals, and granolas.

Sunflower seeds 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 sunflower seeds into your diet.

They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.

Sunflower seeds are also available in a variety of forms, including whole, chopped, and ground into flour.

Sunflower seeds are widely available and can be found at most grocery stores.

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving sunflower seeds a try.

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

Sunflower Seeds is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E.

It also contains a good amount of Vitamin B5 (Pantothenic acid).


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.

Sunflower Seeds 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 sunflower seeds vs tempeh.

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

Sunflower SeedsTempeh
Energy612 kcal192 kcal
Carbs17.1 g7.64 g
Sugar7.33 g
Fiber10.3 g9.3 g
Protein21 g20.3 g
Fat56.1 g10.8 g
Saturated Fat5.36 g2.54 g

Sunflower Seeds vs Tempeh Calories

Comparing tempeh vs sunflower seeds for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 612 calories per 100 grams of sunflower seeds.

However, both sunflower seeds 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.

Sunflower Seeds vs Tempeh Protein

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

Sunflower Seeds offers around 3% more protein than tempeh.

Sunflower Seeds has 21 grams of protein per 100 grams, while tempeh has 20.3 grams of protein per 100 grams.

Sunflower Seeds 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 sunflower seeds and tempeh.

The total amount of carbohydrates is around 56% higher in sunflower seeds than in tempeh. It have 17.1 grams per 100 grams, compared to 7.6 grams in tempeh.

There’s less sugar in sunflower seeds than in tempeh, 100% precisely.

One handful of sunflower seeds (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 sunflower seeds and tempeh.

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

With 2.9 grams of fiber per portion, sunflower seeds is a better source of fiber than tempeh which sunflower seeds offers 2.6 grams per portion.

Sunflower Seeds vs Tempeh Fats

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

Total fat in sunflower seeds and tempeh:

  • Sunflower Seeds: 56.1 grams per 100 grams
  • Tempeh: 10.8 per 100 grams

Speaking of saturated fats, tempeh is 54% lower in saturated fats.

Tempeh and sunflower seeds contain 2.5 grams and 5.4 grams of saturated fat per 100 grams, respectively.

Sunflower Seeds vs Tempeh Vitamins Content

This section will discuss the vitamin content of sunflower seeds and tempeh.

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

Sunflower Seeds has a higher amount of vitamin B12 (Cobalamin), and vitamin K.

However, tempeh has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

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

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

Sunflower SeedsTempeh
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.473 mg0.078 mg
Vitamin B2 (Riboflavin)0.507 mg0.358 mg
Vitamin B3 (Niacin)6.96 mg2.64 mg
Vitamin B5 (Pantothenic acid)0.84 mg0.278 mg
Vitamin B6 (Pyroxidine)0.76 mg0.215 mg
Vitamin B9 (Folate)169 µg24 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E19.6 mg0.85 mg
Vitamin K1.2 µg47 µg

Sunflower Seeds 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 sunflower seeds and tempeh comparison focuses on their mineral content.

Sunflower Seeds is a better source of calcium, and fluoride than tempeh.

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

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

Sunflower SeedsTempeh
Calcium78 mg111 mg
Copper1.83 mg0.56 mg
Fluoride02.2 µg
Iron5.21 mg2.7 mg
Magnesium358 mg81 mg
Manganese2.89 mg1.3 mg
Phosphorus750 mg266 mg
Potassium689 mg412 mg
Selenium80.4 µg0
Sodium532 mg9 mg
Zinc6 mg1.14 mg

The Final Word

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

Both sunflower seeds 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.


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