Whole-grain cornmeal vs Tempeh: Which One is Better for You?

Although whole-grain cornmeal and tempeh belong to different food groups, while whole-grain cornmeal 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 whole-grain cornmeal 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 whole-grain cornmeal and tempeh compare specifically.

Whole-grain cornmeal

Whole-grain cornmeal (Zea mays) is made by grinding whole corn kernels into a fine or coarse powder. It is considered a whole grain because it contains all three parts of the corn kernel: the germ, bran, and endosperm.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like vitamin B3, iron and zinc. It also contains antioxidants, such as carotenoids, flavonoids, and phenolic acids, that have been linked to various health benefits, including improved heart health and blood sugar control.

Whole-grain cornmeal is commonly used in traditional American cuisine, such as cornbread, polenta, and grits. It can also be used as a coating for fish and meats, as an ingredient in baking, and as a thickener in soups and sauces. It is a healthier option than refined cornmeal as it retains all the nutrients from the corn kernel and provides more fiber.

Whole-grain cornmeal is an excellent source of Vitamin B1 (Thiamine).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin A, Vitamin B5 (Pantothenic acid), 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.

Whole-grain cornmeal 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 whole-grain cornmeal vs tempeh.

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

Whole-grain cornmeal 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 whole-grain cornmeal for weight loss, tempeh is slightly lower in calories, with 192 calories per 100 grams, compared to 362 calories per 100 grams of whole-grain cornmeal.

However, both whole-grain cornmeal 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.

Whole-grain cornmeal vs Tempeh Protein

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

Tempeh offers around 60% more protein than whole-grain cornmeal.

Tempeh has 20.3 grams of protein per 100 grams, while whole-grain cornmeal has 8.1 grams of protein per 100 grams.

Whole-grain cornmeal 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 whole-grain cornmeal and tempeh.

The total amount of carbohydrates is around 90% higher in whole-grain cornmeal than in tempeh. It have 76.9 grams per 100 grams, compared to 7.6 grams in tempeh.

There’s less sugar in whole-grain cornmeal than in tempeh, 90% precisely.

One handful of whole-grain cornmeal (28 grams) contains 0.2 grams of sugar, while the same amount of tempeh contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in whole-grain cornmeal 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 whole-grain cornmeal which offers 2 grams per portion.

Whole-grain cornmeal vs Tempeh Fats

Like most other grains and legumes, with the exception of lupins and peanuts, whole-grain cornmeal and tempeh are low in fat.

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

Total fat in whole-grain cornmeal and tempeh:

• Whole-grain cornmeal: 3.6 grams per 100 grams
• Tempeh: 10.8 per 100 grams

Speaking of saturated fats, whole-grain cornmeal is 80% lower in saturated fats.

Whole-grain cornmeal and tempeh contain 0.5 grams and 2.5 grams of saturated fat per 100 grams, respectively.

Whole-grain cornmeal vs Tempeh Vitamins Content

This section will discuss the vitamin content of whole-grain cornmeal and tempeh.

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

Whole-grain cornmeal has a higher amount of vitamin B2 (Riboflavin), vitamin B12 (Cobalamin), vitamin E, and vitamin K.

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

Whole-grain cornmeal and tempeh contain the same amount of vitamin C, and vitamin D.

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

Whole-grain cornmeal 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 whole-grain cornmeal and tempeh comparison focuses on their mineral content.

Whole-grain cornmeal is a better source of calcium, copper, fluoride, manganese, phosphorus, and potassium than tempeh.

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

Check out the table below to learn how whole-grain cornmeal and tempeh compare when it comes to mineral content.

The Final Word

Whole-grain cornmeal and tempeh are highly nutritious and a great addition to a plant-based diet.

Both whole-grain cornmeal 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.