Wheat germ vs Tempeh: How To Choose?

This article explains the key similarities and differences between wheat germ and tempeh, foods from the grains and legumes food groups. Read on to learn more about the wheat germ vs tempeh comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on February 8, 2023.

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

Wheat germ

Wheat germ (Triticum aestivum) is a by-product of wheat milling and is derived from the inner part of the wheat kernel.

It is a good source of essential nutrients, including vitamins, minerals, antioxidants, and healthy fats. It is particularly high in vitamin E, folate, and minerals like zinc, magnesium, and phosphorus.

Wheat germ is also a good source of plant-based protein, making it a valuable food for vegetarians and vegans.

It is often used as an ingredient in breakfast cereals, granolas, and baked goods or as a topping for yogurt, oatmeal, and salads. It can also be added to smoothies and other drinks for an extra boost of nutrition.

Wheat germ is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains Vitamin E, and Vitamin K in a small amount.

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.

Wheat germ 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 wheat germ vs tempeh.

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

Wheat germTempeh
Energy360 kcal192 kcal
Carbs51.8 g7.64 g
Sugar0.98 g7.33 g
Fiber13.2 g9.3 g
Protein23.2 g20.3 g
Fat9.72 g10.8 g
Saturated Fat1.66 g2.54 g

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

However, both wheat germ 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.

Wheat germ vs Tempeh Protein

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

Wheat germ offers around 13% more protein than tempeh.

Wheat germ has 23.2 grams of protein per 100 grams, while tempeh has 20.3 grams of protein per 100 grams.

Wheat germ 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 wheat germ and tempeh.

The total amount of carbohydrates is around 85% higher in wheat germ than in tempeh. It have 51.8 grams per 100 grams, compared to 7.6 grams in tempeh.

There’s less sugar in wheat germ than in tempeh, 86% precisely.

One handful of wheat germ (28 grams) contains 0.3 grams of sugar, while the same amount of tempeh contains 2.1 grams.

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

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

With 3.7 grams of fiber per portion, wheat germ is a better source of fiber than tempeh which wheat germ offers 2.6 grams per portion.

Wheat germ vs Tempeh Fats

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

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

Total fat in wheat germ and tempeh:

  • Wheat germ: 9.7 grams per 100 grams
  • Tempeh: 10.8 per 100 grams

Speaking of saturated fats, wheat germ is 32% lower in saturated fats.

Wheat germ and tempeh contain 1.7 grams and 2.5 grams of saturated fat per 100 grams, respectively.

Wheat germ vs Tempeh Vitamins Content

This section will discuss the vitamin content of wheat germ and tempeh.

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

Wheat germ 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), and vitamin B9 (Folate).

Wheat germ and tempeh contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin E.

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

Wheat germTempeh
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)1.88 mg0.078 mg
Vitamin B2 (Riboflavin)0.499 mg0.358 mg
Vitamin B3 (Niacin)6.81 mg2.64 mg
Vitamin B5 (Pantothenic acid)2.26 mg0.278 mg
Vitamin B6 (Pyroxidine)1.3 mg0.215 mg
Vitamin B9 (Folate)281 µg24 µg
Vitamin B12 (Cobalamin)00.08 µg
Vitamin E0.85 mg0.85 mg
Vitamin K5.9 µg47 µg

Wheat germ 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 wheat germ and tempeh comparison focuses on their mineral content.

Wheat germ 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 wheat germ and tempeh compare when it comes to mineral content.

Wheat germTempeh
Calcium39 mg111 mg
Copper0.796 mg0.56 mg
Fluoride02.2 µg
Iron6.26 mg2.7 mg
Magnesium239 mg81 mg
Manganese13.3 mg1.3 mg
Phosphorus842 mg266 mg
Potassium892 mg412 mg
Selenium79.2 µg0
Sodium12 mg9 mg
Zinc12.3 mg1.14 mg

The Final Word

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

Both wheat germ 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

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