Quick Summary
When to Choose Tempeh
Choose tempeh for complete protein, probiotics, soy isoflavones, less processed. Best for gut health.
When to Choose Seitan (Wheat Gluten)
Choose seitan for highest protein (25g), wheat-based, meat-like texture. Best for maximum protein (if not gluten-free).
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Tempeh | Seitan (Wheat Gluten) | Winner |
|---|---|---|---|
| Calories | 193 | 104 | 🏆 Seitan (Wheat Gluten) |
| Protein | 19.9g | 21g | 🏆 Seitan (Wheat Gluten) |
| Carbohydrates | 9.4g | 8g | |
| Fiber | 6g | 0g | 🏆 Tempeh |
| Total Fat | 11g | 0g |
Key Vitamins & Minerals
Iron
🏆 Tempeh has 93% more
Health Benefits Comparison
Tempeh Benefits
- Complete protein with all amino acids
- Probiotics from fermentation aid digestion
- Higher fiber than tofu (whole soybeans)
- Isoflavones support bone and heart health
- More bioavailable nutrients due to fermentation
Seitan (Wheat Gluten) Benefits
- Very high protein comparable to meat
- Very low fat - leaner than most proteins
- Iron supports energy production
- Versatile meat-like texture
Practical Considerations
💰 Cost
Tempeh: Moderate
Seitan (Wheat Gluten): Moderate
🕒 Preparation
Tempeh: Easy
Seitan (Wheat Gluten): Easy
📦 Storage
Tempeh: Refrigerate
Seitan (Wheat Gluten): Refrigerate
🍽️ Versatility
Tempeh: Very versatile
Seitan (Wheat Gluten): Very versatile
The Bottom Line
Both Tempeh and Seitan (Wheat Gluten) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Tempeh if: Choose tempeh for complete protein, probiotics, soy isoflavones, less processed. Best for gut health.
Choose Seitan (Wheat Gluten) if: Choose seitan for highest protein (25g), wheat-based, meat-like texture. Best for maximum protein (if not gluten-free).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Tempeh and Seitan (Wheat Gluten) in Nutrivio
Compare how Tempeh and Seitan (Wheat Gluten) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
