Tempeh (Fermented Soy) vs Seitan (Vital Wheat Gluten)
Compare the complete macronutrient and micronutrient profiles of Tempeh (Fermented Soy) and Seitan (Vital Wheat Gluten) per 100g standard serving to see which best fits your protein and dietary goals.
Tempeh (Fermented Soy)
Fermented Foods192
Calories / 100g
20.3g
Protein / 100g
Default Serving: 1/2 block (100g)
Seitan (Vital Wheat Gluten)
Grain Protein145
Calories / 100g
25g
Protein / 100g
Default Serving: 1 cutlet (100g)
Category Winners at a Glance
Seitan (Vital Wheat Gluten)
25g protein per 100g
Tempeh (Fermented Soy)
9g fiber per 100g
Tempeh (Fermented Soy)
111 mg calcium
Nutritional Breakdown Comparison (per 100g)
USDA Standard| Nutrient (per 100g) | Tempeh (Fermented Soy) | Seitan (Vital Wheat Gluten) | Difference |
|---|---|---|---|
| Calories | 192 kcal | 145 kcal | 47 kcal |
| Protein | 20.3g | 25g | 4.7g |
| Total Carbohydrates | 7.6g | 5.2g | 2.4g |
| Dietary Fiber | 9g | 1.5g | 7.5g |
| Total Fat | 10.8g | 1.9g | 8.9g |
| Iron (Non-Heme) | 2.7 mg | 5.2 mg | 2.5 mg |
| Calcium | 111 mg | 29 mg | 82 mg |
| Plant Omega-3 (ALA) | 0.2 g | 0 g | 0.2 g |
Culinary Applications & Kitchen Usage
Cooking with Tempeh (Fermented Soy):
Tempeh (Fermented Soy) is versatile in savory and sweet cooking. In whole food plant-based diets, it is commonly used in stir-fries, bowls, grain dishes, or baking.
Cooking with Seitan (Vital Wheat Gluten):
Seitan (Vital Wheat Gluten) pairs exceptionally well in curries, salads, wraps, and grain salads. Its natural nutrient density makes it an ideal staple for high-protein meal prep.
Analyze in Nutrition Calculator
Want to calculate exact macro totals for custom portion sizes of Tempeh (Fermented Soy) and Seitan (Vital Wheat Gluten)? Open our live Nutrition Calculator.