Tempeh and Yogurt: How Different Are These Two Protein Rich Probiotics?

Looking for a protein-rich probiotic but unable to decide between a plant-based or dairy-based source. Tempeh vs yogurt is the perfect example of such a situation. 

This is where, as a nutritionist, I can help you to know whether tempeh or yogurt will suit your needs. Come, let’s delve into it together!

Tempeh vs Yogurt: Nutrition & Benefits Battle

Start with a quick comparative analysis of tempeh vs yogurt nutrition: 

*Source: USDA; Quantity defined is 100 grams

Tempeh vs Yogurt: Difference of Ingredients, Preparation and Origin

Tempeh originated in an Indonesian island, Java whereas Western Asia and the Middle East are recognised as the birthplace of yogurt.

To make tempeh a fungus based tempeh starter is mixed with presoaked, dehulled and boiled soybeans. You can also find other varieties of tempeh which are legumes such as chickpeas and kidney beans, grains, and seeds based. 

Yogurt has been part of human civilization for thousands of years. For yogurt, yogurt culture is mixed into the lukewarm milk. This culture is basically live friendly bacteria which can be found easily from the market.  

Make a Pick Based on the Taste & Texture of Tempeh vs Yogurt 

Tempeh has a dry and firm texture which looks like a cake. It is chewy, quite similar to meat texture. Tempeh has a unique earthy and nutty flavor. It may take some time to adopt tempeh’s distinguished taste.

Yogurt has a thick consistency which depends on the variety of milk you are using. Whole milk yogurt is thicker than low fat milk yogurt. It is mild in taste and easily absorbs the flavors which are added to it. 

How Much of Tempeh vs Yogurt Will Be Enough a Day?

You can add 1-3 servings of soy in your diet. This can be in the form of tofu, soy milk, natto, tempeh, miso etc. Tempeh can be consumed 100-200 grams a day.

Just like soy products, a healthy adult can have 3 servings of dairy. You can definitely add 1 cup of yogurt a day however it is also fine to have up to 2 cups of it. 

How Do Tempeh & Yogurt Fare Against Similar Products?

| Tempeh Vs Natto |

| Yogurt Vs Cottage Cheese |

The Low Calorie Pick: Tempeh or Yogurt 

Due to the growing awareness about health, many people prefer to add low-calorie foods in their diet. In comparison to yogurt, tempeh has significantly high calories. A

s evident in the table above, tempeh has more than 3 times the calories of yogurt. Hence, yogurt is a better option for those who are looking for low calorie fermented food. 

How Much Carbs Tempeh vs Yogurt Contain?

Carbs are macronutrients which provide energy to the body. Carbs can be three types- sugar, starch and fiber. 

Tempeh has more carbs compared to yogurt. Pick yogurt in case you are on a low-carbs diet. However, most of the carbs in tempeh come from fiber. 

Which Has Low Fat Content: Tempeh or Yogurt?

It is a common thought that fat is not good for one’s health. However, the body needs the right amount of fat to stay active and warm, to absorb the nutrients and for much more.

Tempeh has considerably more fat than yogurt. Although It is a good source of omega 3 and omega 6 which are considered heart healthy fats. 

Tempeh vs Yogurt: Which Is Better for Protein?

Speaking of protein, there is a substantial difference between tempeh and yogurt. Tempeh provides you a lot more protein compared to yogurt. 

If you are a vegetarian or vegan and looking for a meat substitute for protein then tempeh is certainly a good pick. High protein soy products keep you full for longer and manage your hunger pangs. 

What to Choose for More Calcium: Tempeh or Yogurt?

In terms of calcium, most of the plant based foods lag behind dairy products. It is true about tempeh and yogurt too. Tempeh has less calcium than yogurt, though this difference is not vast. 

It is better to opt for yogurt if you have such age groups who require more calcium such as children aged 9-18, pregnant or postmenopausal women. 

Tempeh or Yogurt: Rich Source of Fiber

Fiber is a kind of carbohydrate which the body needs for many reasons. Dietary fiber has many benefits. It helps to regulate your bowel movements, manage weight, keeps the heart healthy and prevents type 2 diabetes and much more. 

Tempeh is a good source of fiber, whereas yogurt doesn’t contain any fiber. If you are the one who often faces constipation then add tempeh to your regular diet instead of yogurt. It will be helpful to improve your gut health. 

Tempeh or Yogurt, Which Is Better Nutritionally?

Speaking of nutritions, it is important to see both the macro and micronutrients of a product. Macronutrients contain protein, carbs, fat and fiber whereas vitamins and minerals are considered as micronutrients.

Tempeh and yogurt have their own properties in terms of macronutrients. Now, let’s take a look at micronutrients.

Tempeh is an excellent source of many essential vitamins and minerals such as manganese, vitamin B12, K, phosphorus, copper, iron, potassium, folate, niacin etc. 

Yogurt also contains many micronutrients such as vitamin B12, selenium, phosphorus, riboflavin etc. However, tempeh has more vitamins and minerals compared to yogurt except calcium and selenium. This makes tempeh more nutritionally diverse than yogurt. 

Best Time of the Day to Have Tempeh vs Yogurt

Since tempeh is a dense food it is better to have it in the first half of the day. You can have it either with your breakfast or add it in your afternoon meal. It will give your body enough time to digest it and you will also be energetic throughout the day. 

Similarly, yogurt can also be taken either in the morning or during lunch time. It goes very well with rolled oats or muesli. Yogurt gives you freshness to be active during the day. 

Tempeh or Yogurt: Gut-Friendly Alternative

Tempeh and yogurt both are fermented foods and full of probiotics or healthy bacteria. These bacteria are gut friendly and promote your digestive health. 

However, since tempeh is a fiber rich plant based food, it has a slight advantage over yogurt. I would like to mention here not to eat tempeh without cooking it well, it can cause severe stomach ache or nausea. 

Better for Teeth and Bones: Tempeh or Yogurt

Besides calcium, vitamin D and protein, potassium, copper, phosphorus and magnesium are major nutrients for building bones and strong teeth. 

Tempeh is a rich source of protein whereas yogurt has more calcium. Yogurt contains a protein called casein which assists the body to absorb calcium and vitamin D. Tempeh has a good amount of copper which is considered a good nutrient for bones build up. 

Tempeh and yogurt both have their own characteristics to add in a regular diet for your strong bones and teeth. 

Tempeh vs Yogurt’s Impact on the Environment

Tempeh is a plant based product, whereas yogurt is a dairy based product. Plant based foods and beverages have a lesser carbon footprint compared to dairy products. This makes them a more eco-friendly choice than dairy. 

Though, in recent years a lot of forests have been cleaned up to grow soybeans to meet the growing needs of soy products. 

Tempeh or Yogurt: A Vegan Ally

There are mainly three reasons people follow veganism either they are lactose intolerance, concerned for the environment or animal lovers. Each year more and more people are turning vegan which is a key cause of the growing plant based food industry. 

Tempeh is a plant based meat substitute, therefore it can definitely be part of a vegan platter. Though, before choosing tempeh make sure that you are not allergic to soy products.

The More Adaptable Choice: Tempeh or Yogurt

You can add tempeh in 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. 

Yogurt is an excellent alternative to milk for smoothies or shakes. It goes well with breakfast choices such as cereals, oats etc. You can also use yogurt for baking. If you are planning to use it for curries then be careful it might curdle if the flame is too high. 

Tempeh or Yogurt: Which Can Be Stored for Long?

Tempeh can be stored for 2-3 weeks after fermentation. You should store it in the fridge to avoid any mold. For longer storing keep it in the freezer after packed in an airtight container.

Yogurt has a short life span which lasts just for 2-3 days. Once the fermentation is over, put it in the fridge otherwise it will become too sour to use. 

In conclusion, I will say that the decision between tempeh and yogurt depends on your preferences and needs. Yogurt is a safe option if you are not too experimental about your food choices. On the other hand, tempeh is a good vegan option with a wide range of nutrients. 

By knowing all the differences, you can make a much informed decision about tempeh vs yogurt.