Tempeh vs Natto: Which Fermented Soybean Product is Better for Your Health?

Tempeh and natto are both traditional fermented soybean products with distinct textures and flavors, where tempeh offers a firm, cake-like consistency and earthy taste while natto is known for its sticky, slimy texture and strong, pungent aroma. Tempeh uses Rhizopus mold fermentation, enriching its protein content and making it suitable for slicing and cooking, whereas natto relies on Bacillus subtilis fermentation, producing beneficial enzymes that aid digestion. Both provide rich sources of probiotics, but tempeh is often favored for its versatility in recipes, while natto is prized for its unique health benefits and bold flavor profile.

Table of Comparison

Introduction to Tempeh and Natto

Tempeh and Natto are traditional fermented soybean products originating from Indonesia and Japan, respectively. Both offer unique textures and flavors shaped by distinct fermentation processes involving different microorganisms.

• Tempeh fermentation - relies on Rhizopus mold to create a firm, cake-like texture with a nutty flavor.
• Natto fermentation - uses Bacillus subtilis bacteria, producing sticky, stringy soybeans with a strong aroma.
• Nutritional benefits - both provide high protein, probiotics, and enhanced bioavailability of nutrients from soybeans.

Origins and Cultural Significance

Tempeh originated in Indonesia, particularly Java, where it has been a staple for centuries, celebrated for its firm texture and nutty flavor. Its production involves fermenting whole soybeans with the Rhizopus mold, reflecting deep roots in Indonesian culinary traditions and rituals.

Natto, a traditional Japanese fermented soybean product, dates back over a thousand years and is renowned for its strong aroma and sticky texture. It holds cultural importance in Japan as a health food, often consumed for its probiotic benefits and association with longevity.

Production Processes Compared

Key Microorganisms in Fermentation

Tempeh fermentation primarily involves the mold Rhizopus oligosporus, which binds soybeans into a firm cake with a nutty flavor. Natto fermentation relies on Bacillus subtilis var. natto, producing a sticky texture and strong aroma through unique enzyme activity.

1. Rhizopus oligosporus - Fungus responsible for solid-state fermentation in tempeh, contributing to protein breakdown and flavor development.
2. Bacillus subtilis var. natto - Bacterium that ferments soybeans in natto, generating sticky polysaccharides and enhancing digestibility.
3. Enzymatic action - Key enzymes from both microorganisms drive proteolysis and modify soybean texture in distinct ways during fermentation.

Texture and Flavor Differences

Tempeh has a firm, dense texture with a nutty and earthy flavor, often described as mild and slightly tangy. Its compact structure makes it ideal for slicing and frying, offering a chewy bite compared to other fermented soy products.

Natto features a sticky, slimy texture with strong, pungent flavors that can be described as savory and slightly bitter. The distinctive aroma and stringy consistency make natto a polarizing choice, often eaten with rice or seasonings to balance its intensity.

Nutritional Profiles: Tempeh vs Natto

Tempeh contains higher protein content, providing around 19 grams per 100 grams, along with significant amounts of dietary fiber and iron. Natto offers a rich source of vitamin K2 and nattokinase enzyme, beneficial for bone health and cardiovascular function.

Tempeh is also notable for its probiotic benefits and complete amino acid profile, making it a favored choice for plant-based diets. Natto excels in fermentation-derived bioactive compounds that support digestion and immune health. Both fermented soybean products contribute uniquely valuable nutrients, allowing consumers to select based on specific dietary needs.

Health Benefits and Potential Drawbacks

Tempeh and natto are fermented soybean products offering unique health benefits; tempeh provides high protein and probiotics promoting gut health, while natto contains nattokinase, supporting cardiovascular health. Both foods vary in texture and flavor, and their fermentation processes influence nutrient bioavailability and potential allergenic reactions.

• Protein content - Tempeh is richer in protein, aiding muscle repair and growth.
• Cardiovascular support - Natto contains nattokinase, an enzyme that may reduce blood clots and improve heart health.
• Digestive benefits - Both provide probiotics, but natto's strong taste and smell can be off-putting to some consumers.

Choosing between tempeh and natto depends on dietary preferences and tolerance to fermentation byproducts.

Culinary Uses and Recipe Ideas

Tempeh, with its firm texture and nutty flavor, is ideal for grilling, stir-frying, and adding to salads or sandwiches due to its ability to absorb marinades well. Natto offers a sticky, pungent taste often enjoyed in Japanese cuisine, commonly served over rice or incorporated into soups and sushi rolls. Both fermented soybean products provide versatile options for plant-based protein, enhancing a variety of dishes with unique flavors and textures.

Market Availability and Storage Tips

Tempeh is widely available in supermarkets across North America and Europe, often found in the refrigerated or frozen sections, while natto is predominantly accessible in Asian markets and some specialty stores. Tempeh should be stored in the refrigerator and consumed within a week of opening, whereas natto benefits from refrigeration to maintain its sticky texture and can last up to a month when unopened. Both products freeze well, but freezing may slightly alter the texture of tempeh and intensify the flavor of natto upon thawing.

Related Important Terms

Bacillus-centric fermentation

Tempeh and Natto represent distinct Bacillus-centric fermentation of soybeans, with Natto utilizing Bacillus subtilis var. natto to produce a sticky, strongly flavored product rich in nattokinase enzyme, promoting cardiovascular health. Tempeh relies on Rhizopus mold fermentation rather than Bacillus, resulting in a firmer texture and nutty taste, differentiating its microbial profile and health benefits from Bacillus-driven Natto.

Rhizopus inoculation

Tempeh is produced through the fermentation of soybeans using Rhizopus species, which form a dense mycelium that binds the beans into a firm cake, enhancing protein digestibility and nutrient availability. In contrast, natto fermentation employs Bacillus subtilis bacteria, resulting in a sticky texture and distinct flavor without Rhizopus inoculation, highlighting the unique microbial processes that differentiate these traditional soybean products.

Polyglutamic acid boost

Tempeh and natto, both fermented soybean products, differ significantly in their polyglutamic acid content, with natto providing a much higher concentration that enhances its unique sticky texture and potential health benefits such as improved nutrient absorption and cardiovascular support. This polyglutamic acid boost in natto contributes to its superior probiotic properties compared to tempeh, which undergoes fermentation by Rhizopus mold, focusing more on protein and vitamin enhancement rather than polyglutamic acid production.

Natto-philic peptides

Natto contains unique natto-philic peptides formed during fermentation by Bacillus subtilis, which exhibit significant fibrinolytic and anti-inflammatory properties compared to tempeh's Rhizopus-based fermentation. These peptides enhance cardiovascular health by promoting blood circulation and reducing arterial plaque, distinguishing natto as a superior fermented soybean product in functional bioactive compounds.

Tempeh myceliation

Tempeh fermentation relies on Rhizopus mold myceliation, which binds soybeans into a dense cake with a firm texture and nutty flavor, contrasting with Natto's sticky, slimy consistency caused by Bacillus subtilis fermentation. The mycelial network in Tempeh enhances protein digestibility and produces unique bioactive compounds, promoting gut health and antioxidant benefits.

Amino flavor umamization

Tempeh fermentation utilizes Rhizopus molds that break down soy proteins to produce a nutty, savory umami flavor rich in free amino acids like glutamic acid, enhancing amino flavor umamization. Natto fermentation involves Bacillus subtilis, generating a distinct strong umami taste with elevated levels of amino acids and peptides, contributing to its characteristic pungent, savory profile.

Fungal-strain profiling

Tempeh fermentation relies on Rhizopus oligosporus, a filamentous fungus that binds soybeans into a dense, cake-like texture, while natto fermentation is driven by Bacillus subtilis, a bacterium producing a sticky, stringy consistency with distinctive ammonia aromas. Fungal-strain profiling of tempeh highlights enzymes like proteases and lipases that enhance digestibility and flavor, contrasting with natto's bacterial enzymes that generate high levels of nattokinase, benefiting cardiovascular health.

Bioactive isoflavone yield

Tempeh fermentation typically produces higher levels of bioactive isoflavones such as genistein and daidzein, which enhance antioxidant and anti-inflammatory properties. Natto fermentation, however, yields increased amounts of nattokinase and gamma-polyglutamic acid alongside moderate isoflavone content, contributing to cardiovascular and bone health benefits.

Whole-bean tempehcraft

Whole-bean tempehcraft involves fermenting soybeans using Rhizopus mold, resulting in a firm, nutty-flavored product rich in protein and probiotics, distinguishing it from natto, which relies on Bacillus subtilis fermentation and features a sticky texture with a strong aroma. This traditional Indonesian fermentation method enhances digestibility and bioavailability of nutrients, making whole-bean tempeh a superior choice for those seeking a less pungent yet nutrient-dense fermented soybean option.

Tempeh vs Natto for fermented soybean products. Infographic