Walnuts vs Tempeh: Which Is Healthier?

Although walnuts 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 walnuts 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 walnuts 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 walnuts and tempeh compare specifically.

Walnuts

Walnuts (Juglans regia) are a type of nut that is native to the temperate regions of the Northern Hemisphere.

These nuts have a slightly sweet and bitter flavor and are often used in sweet and savory dishes.

Walnuts 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 walnuts into your diet. They can be eaten raw or roasted and are often used in baking or as a topping for salads and other dishes.

Walnuts are also available in various forms, including whole, chopped, and ground into flour.

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

They are often sold roasted or raw and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving walnuts a try. They are flavorful, versatile, and have a variety of health benefits.

Walnuts 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), and Vitamin B5 (Pantothenic acid) and some Vitamin B3 (Niacin), 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.

Walnuts 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 walnuts vs tempeh.

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

Walnuts vs Tempeh Calories

Comparing tempeh vs walnuts for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 654 calories per 100 grams of walnuts.

However, both walnuts 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.

Walnuts vs Tempeh Protein

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

Tempeh offers around 25% more protein than walnuts.

Tempeh has 20.3 grams of protein per 100 grams, while walnuts has 15.2 grams of protein per 100 grams.

Walnuts 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 walnuts and tempeh.

The total amount of carbohydrates is around 45% higher in walnuts than in tempeh. It have 13.7 grams per 100 grams, compared to 7.6 grams in tempeh.

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

One handful of walnuts (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 walnuts 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 walnuts which offers 1.9 grams per portion.

Walnuts vs Tempeh Fats

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

Total fat in walnuts and tempeh:

• Walnuts: 65.2 grams per 100 grams
• Tempeh: 10.8 per 100 grams

Speaking of saturated fats, tempeh is 59% lower in saturated fats.

Tempeh and walnuts contain 2.5 grams and 6.1 grams of saturated fat per 100 grams, respectively.

Walnuts vs Tempeh Vitamins Content

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

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

Walnuts has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B12 (Cobalamin), vitamin E, and vitamin K.

However, tempeh has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Walnuts and tempeh contain the same amount of vitamin D.

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

Walnuts 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 walnuts and tempeh comparison focuses on their mineral content.

Walnuts 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 walnuts and tempeh compare when it comes to mineral content.

The Final Word

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

Both walnuts 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.