Seitan vs Tempeh

Wheat protein against soy protein.

Tempeh takes it, 56 to 47. A 9-point gap. Fermented, fibrous, and nearly complete. The thinking person's soy. Seitan’s case: Wheat gluten cosplaying as meat — protein quantity without the quality.

Tale of the tape

Nutrient	Seitan per 100g	Tempeh per 100g
Calories	143 ●	193
Protein	25g ●	19g
Total Fat	2g ●	11g
Saturated Fat	0.3g ●	2.2g
Dietary Fiber	0.5g	9g ●
Sodium	400mg	9mg ●
Cholesterol	0mg	0mg
Potassium	30mg	412mg ●

Red dot marks the winner of each row. Column bases differ because chain labels are per serving — the per-100-calorie comparisons below put them on equal footing.

Where Seitan wins

Seitan has 1.8x the protein of Tempeh per 100 calories.
Seitan has less saturated fat per 100 calories (Tempeh has more).

Where Tempeh wins

Tempeh has 13.3x the fiber of Seitan per 100 calories.
Tempeh has less sodium per 100 calories (Seitan has more).

Questions

Is Seitan healthier than Tempeh?

By our scoring, Tempeh grades higher (56 vs 47). The full nutrient comparison is in the tale of the tape above.

Which has more protein, Seitan or Tempeh?

Seitan: 17.5g per 100 calories. Tempeh: 9.8g per 100 calories.

How many calories are in Seitan vs Tempeh?

Seitan: 143 calories per 100g. Tempeh: 193 calories per 100g.

A note before you eat your screen: grades are computed from published nutrition data with a transparent formula. They are a starting point for thinking about food, not medical advice. Talk to your doctor or a registered dietitian about your diet.