Why Is It Important to Know the Differences Between Tempeh and Seitan?

Ethical, environmental and health concerns are three main reasons for the growing demand of vegan meat alternatives. Wondering tempeh vs seitan – which plant protein will suit you better?

As a nutritionist, my work takes me to the depth of these traditional foods and their differences. Read along to find out the differences between tempeh and seitan. 

Tempeh Vs Seitan: Let The Vegan Protein Battle Begin

Take a bird eye view of tempeh vs seitan nutrition and health outcomes: 

*Source: USDA; Quantity defined is 100 grams

Tempeh vs Seitan: Know the Difference of Ingredients and Making Process

Tempeh is made of soaked and cooked soybeans mixed with a fungus based tempeh starter.  It is then left to ferment for 24-72 hours.  

Originally tempeh is a soybeans based product, however, other legumes such as chickpeas and kidney beans, grains, and seeds are also used to make it. 

Seitan is created with vital wheat gluten. To prepare seitan, nutritional yeast is added to vital wheat gluten flour and kneaded with water.

Wheat gluten flour is different from wheat flour. You can make it directly from wheat flour, though it will take a little longer.

Tempeh vs Seitan: Comparing the Taste & Texture

Originated in Java, Indonesia, tempeh has mild nutty and cheese-like taste. Tempeh has a hard and crumbly texture. Its distinct earthy flavor can take some time to get used to. 

People in China and Japan have been using seitan for centuries, however from the last few decades it has become popular throughout the world.

Seitan is mild in taste or you can say almost flavorless. Seitan has a soft and chewy texture which is quite similar to meat. 

How Much of Tempeh vs Seitan Will Be Enough per Day?

Tempeh and seitan 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 seitan a day. This quantity depends on various aspects such as age, gender and activity level. 

Seitan vs Tempeh Calories: Which Has More?

Compared to tempeh, seitan has fewer calories as is clearly evident in the table. 

If you are planning to cut down your daily calorie intake then opting for seitan will be a better choice than tempeh. 

Tempeh or Seitan: Better for Lower Carbs

Similar to calories, seitan has less carbs compared to tempeh. It can be a good option for the people who are on a low carb diets. 

Tempeh also has moderate carbs. Both these vegan foods can be added to a regular diet if you are vegan and not on a strict keto-diet. However, calling them keto-friendly is highly debatable. 

More Fitness Friendly: Lower in Fats, Tempeh or Seitan?

Tempeh is significantly higher in fat content in comparison to seitan. Their base ingredients are the reason behind this large gap.

Tempeh is made of soybeans, which contains more fats compared to wheat gluten which is used for seitan. If you are fitness enthusiastic or want to lose a few extra kilos, then seitan is a better choice than tempeh. 

Which Is Better Tempeh or Seitan as a Protein Source?

Protein is an essential macronutrient and it is critical that you get enough of it through your diet.  Tempeh and seitan both are widely known as one of the best vegan protein sources. 

However, if you compare tempeh vs seitan protein then seitan is definitely a better choice. Seitan is made of vital wheat gluten that is basically nothing but wheat protein. 

Neither seitan or tempeh are complete protein sources. You must include a wide range of protein foods to get all essential amino-acids for the body. 

What Is the Difference Between Tempeh and Seitan Calcium Content?

As is evident in the table above, tempeh contains more calcium compared to seitan. Calcium is a vital mineral for overall health. It is especially crucial for children of the age 9-18 for their growth. 

If you are having seitan in your regular diet then make sure that you are including other calcium rich foods or beverages.  

Which One Is Fiber Rich: Tempeh or Seitan?

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

Fiber in seitan is almost negligible. On the other hand, tempeh has a good amount of fiber. If you have diarrhea or other medical conditions then seitan can help you as a low fiber diet. 

Nutritional Diversity: Which Is Healthier Tempeh or Seitan?

People often ask “Are tempeh and seitan the same thing in terms of nutritional diversity?” The table above is already comparing the macro nutrients such as fats, carb and protein etc. Now let’s talk about micronutrients known as vitamins and minerals. 

Compared to seitan, tempeh is a rich source of many minerals such as potassium, magnesium, calcium, manganese, phosphorus etc. It also has niacin, riboflavin, copper and vitamin B6, whereas seitan doesn’t contain all these nutrients. 

Seitan on the other hand, contains micronutrients like selenium, iron and phosphorus. This makes tempeh more nutritionally diverse compared to seitan. 

Tempeh vs Seitan: Right Time to Consume Them

Tempeh and seitan, both are protein dense foods. Body takes time to break them down and digest. Hence, you should add tempeh and seitan either to your breakfast or for lunch. 

If you are having them as your dinner then make sure that you have it minimum 2 hours before hitting the bed. I would also like to mention here that you don’t consume tempeh directly without cooking. 

Is Tempeh Better Than Seitan for Digestion?

Tempeh is certainly better for digestion compared to seitan. First of all, it is a fermented food and contains probiotics or good bacteria which boost your metabolism. Tempeh is also a prebiotic, a kind of fibre which acts as food for the good bacteria.

Tempeh also has more fiber than seitan, which makes it easy to digest easily. Seitan is a gluten based product which takes longer to digest. If you have digestion issues then better to pick tempeh over seitan. 

What to Choose for Oral Health: Tempeh or Seitan?

Calcium, protein and vitamin D are the three major requirements of nutrients for healthy teeth. Seitan has more protein than tempeh but it lags behind as a calcium source. They both contain a good amount of phosphorus which is another essential mineral for strong teeth. 

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

How Tempeh vs Seitan Affect Your Bone Health?

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

Besides that, tempeh has much more magnesium and copper compared to seitan, which play an important role for health.  All these micronutrients make tempeh a better choice for bones. 

Tempeh vs Seitan: Which Is More Useful in the Kitchen?

Tempeh and seitan, both these traditional Asian foods which are very versatile meat alternatives. You can add them to your salads, curries, rice dishes or in stir fried noodles. You can simply grill or bake to use it in your sandwiches. 

They will enhance not only the nutrition but the taste of your vegetarian or vegan recipes. Seitan is bland in taste and it can easily adopt other flavors. You might find tempeh a bit different in taste, if you are having it for the first time. 

Tempeh vs Seitan: How Long Can You Store Them?

Tempeh and seitan both have almost the same shelf life. You can keep them for 2-4 weeks if stored in the refrigerator. 

If you are not going to use them for long then store them in the freezer with a vacuum seal. They 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. 

Packed versions of tempeh and seitan have different expiry dates based on their ingredients, you can check it while buying. 

Which is More Allergy Friendly: Tempeh of Seitan?

If you have celiac disease or have a high level of gluten sensitivity then avoid seitan completely. It can cause severe side effects such as diarrhea, nausea or bloating. On the other hand if you are allergic to soy products then keep tempeh away.

Also, packed versions of seitan have high  levels of sodium and other harmful chemicals. Seitan is a processed food and the packed version makes it more processed. To avoid all this I recommend making your seitan at home. 

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

I personally believe that due to its nutritional diversity and probiotic properties, opting for tempeh can be a better healthy choice. However, add seitan to your diet sometimes to get that meat like chewiness. 

Hope I have succeeded in giving you all a clarity to choose between tempeh and seitan.

Thanks for reading.