Is Edamame Better Than Tempeh: Find It Out Here

Choosing between fresh and fermented foods is not an easy task. Tempeh vs Edamame is also an example of this great dilemma. 

Through my expertise as a nutritionist, I will assist you by explaining the differences between these two soy products. This will help you to get clarity to pick between tempeh and edamame. 

Tempeh Vs Edamame: The Nutritionally Superior Food

Before we delve in details, let’s take a quick look at different components of tempeh vs edamame: 

*Source: USDA; Quantity defined is 100 grams

Ingredients and Preparation Method of Tempeh vs Edamame

Tempeh is a fermented food from Java, Indonesia. For tempeh a fungus based tempeh starter is mixed with presoaked, dehulled and boiled soybeans. You can also find chickpeas and kidney beans, grains, and seeds based tempeh.

Originating from Japan, ‘Edamame’ means “beans on a  branch”. These green and young beans can be found in pods or hulled. The pods have a hairy exterior and usually contain 3-4 soybeans inside. You can boil or steam them in salted water before eating.  

Tempeh vs Edamame: Know the Difference Between Taste and Texture

Tempeh has a mild nutty and cheese-like taste. Its distinct earthy flavor can take some time getting used to. Tempeh has a hard and crumbly texture. 

Edamame tastes mild, sweet and nutty which is quite similar to peas. Since beans are boiled in salty water, they have a salty flavor. They have a buttery and firm texture. 

How Much of Tempeh vs Edamame Will Be Enough Per Day?

Tempeh and edamame both are full of nutrients. It is recommended to add these high protein vegan foods to your regular diet especially for vegetarians and vegans. 

You can consume up to 100-200 grams of tempeh and edamame a day. You can adjust the quantity according to your requirement. 

Comparing Tempeh & Edamame Against Popular Vegan Foods?

| Seitan Vs Tempeh |

| Tofu Vs Edamame |

Know the Caloric Difference of Tempeh vs Edamame

Edamame has fewer calories in comparison to tempeh. If you are planning to cut down your daily calorie intake then opting for edamame will be a better choice than tempeh. 

However I will not suggest avoiding tempeh completely, instead you can reduce the quantity according to your calories requirements. 

Which Has Lower Carbs: Tempeh or Edamame?

Carbohydrates or carbs are essential macronutrients to keep us active and energetic. It is made of sugar, starch and dietary fiber. 

There is not much difference between tempeh and edamame in terms of carbs. Most of the carbs in tempeh and edamame come from fiber, which is helpful in digestion.

Tempeh or Edamame: What to Pick for a Low Fat Diet?

Tempeh is significantly higher in fat content in comparison to edamame. It is a good source of omega 3 and omega 6 which are considered heart healthy fats.

If you are a fitness enthusiast or want to lose a few extra kilos, then edamame is a better choice than tempeh. 

Which Is Better as a Protein Source, Tempeh or Edamame?

Protein is an essential macronutrient and it is critical that you get enough of it through your diet.  Tempeh and edamame both are considered as high protein sources for vegans and vegetarians 

However, if you compare tempeh vs edamame, then tempeh is definitely a better choice since it has more protein than edamame. 

What Is the Difference Between Tempeh vs Edamame Calcium Content?

Calcium is a vital mineral for overall health. It is especially crucial for children of the age 9-18 for their growth. 

As is evident in the table above, tempeh contains more calcium than edamame. If you are having edamame in your regular diet then make sure that you are including other calcium rich foods or beverages.  

Tempeh vs Edamame As Fiber-Rich Sources

Fiber is the undigested part of fruits, vegetables or grains. It helps to maintain a healthy bowel movement and keeps the stomach clean.

Both edamame and tempeh are excellent sources of fiber. Edamame has little more fiber than tempeh but the margin is not that prominent. 

Tempeh or Edamame: Which Is More Nutritionally Diverse?

The table above compares the macro nutrients such as fats, carb and protein etc. Now let’s talk about their micronutrients known as vitamins and minerals. 

Tempeh is a rich source of many minerals such as potassium, magnesium, calcium, manganese, phosphorus etc. Whereas edamame is loaded with many vitamins such as vitamin C, vitamin A, vitamin K, folate, vitamin E etc. 

This makes it difficult to pick one over other in terms of nutrients. Since, tempeh is a fermented food and a rich source of friendly bacteria, it has an an advantage over edamame. 

Optimal Time of the Day to Consume Tempeh vs Edamame 

Since tempeh is a dense food it is better to have it either with breakfast or with an afternoon meal.  I would also like to mention here that you don’t consume tempeh directly without cooking. 

People in Japan usually have edamame as evening snacks with drinks. It can be added to breakfast and lunch too. 

Is Edamame Better Than Tempeh for Digestion?

Tempeh and edamame are fiber rich foods, they help to boost your gut health. However, tempeh is a fermented food and contains probiotics. It is certainly better for digestion compared to edamame. 

However, tempeh and edamame are soy products, if you are allergic to soybeans and then you might face digestive issues. 

Tempeh or Edamame: Which to Pick for Oral Health?

Calcium, protein and vitamin D are the three major requirements of nutrients for healthy teeth. Tempeh has more protein and calcium compared to edamame so it is a better option for your oral health. 

Tempeh again gets advantage due to its probiotic properties, which helps to keep your mouth infection free and reduces bad bacteria.  

How Tempeh vs Edamame Affects Your Bone Health?

Due to high levels of protein, tempeh and edamame both are excellent choices for bones. However, tempeh has more calcium, which is a crucial mineral for bones’ strength.

Tempeh contains magnesium and copper which play an important role for bones.  Edamame has  a good amount of vitamin K, which is an important vitamin for your bone density. This proves that both of them are good choices for bones. 

Tempeh vs Edamame: Which One Has More Versatile Uses?

Tempeh can be added to fried rice, curries or in your salads. Its chewy texture gives you a feeling of meat. Once baked, grilled or steamed you can use it in many different ways or have it straight. 

Usually edamame is eaten straight after boiling, podded and huelled both. Don’t eat edamame raw or stir fried. You can add edamame to your salads, curries or in  rice dishes. Edamame dip with avocado is also a great topping for toast. 

Tempeh or Edamame: Which Can Be Stored Longer?

You can keep tempeh for  2-4 weeks if stored in the refrigerator. If you are not going to use it for long then store it in the freezer with a vacuum seal. It can be stored for months like this. 

You must remember that tempeh is a fermented food and if you find some yellowish fungus on that, then don’t consume it. 

You can keep boiled edamame fresh for 4-5 days by putting them in the fridge. Be aware that boiled edamame can spoil within hours especially during summers. You can store it longer by keeping it in the freezer. 

In the end, I will say that in the battle of tempeh vs edamame, your needs, allergies and preferences are the deciding factors to choose the winner.

I believe that tempeh and edamame both have their own benefits and instead of choosing one, you can add both of them to your diet.