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Tofu vs Tempeh - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.848g)
Which food contains less Sugars?
Tempeh
Tempeh contains less Sugars (difference - 0.62g)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Tempeh
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tofu Tempeh
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
4
Tofu
14
Tempeh
Mineral Summary Score
38
Tofu
45
Tempeh

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
3
:
5
Tempeh
Contains more Iron +98.5%
Contains more Calcium +215.3%
Contains less Sodium -22.2%
Contains more Potassium +240.5%
Contains more Magnesium +170%
Contains more Copper +190.2%
Contains more Zinc +42.5%
Contains more Phosphorus +174.2%
Contains more Iron +98.5%
Contains more Calcium +215.3%
Contains less Sodium -22.2%
Contains more Potassium +240.5%
Contains more Magnesium +170%
Contains more Copper +190.2%
Contains more Zinc +42.5%
Contains more Phosphorus +174.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
5
:
5
Tempeh
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +588.5%
Contains more Vitamin B3 +1253.8%
Contains more Vitamin B5 +308.8%
Contains more Vitamin B6 +357.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.078
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +588.5%
Contains more Vitamin B3 +1253.8%
Contains more Vitamin B5 +308.8%
Contains more Vitamin B6 +357.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.078

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
48%
Tofu
122%
Tempeh
Carbohydrates
2%
Tofu
8%
Tempeh
Fats
22%
Tofu
50%
Tempeh

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tofu Tempeh Opinion
Calories 76 192 Tempeh
Protein 8.08 20.29 Tempeh
Fats 4.78 10.8 Tempeh
Vitamin C 0.1 0 Tofu
Carbs 1.87 7.64 Tempeh
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 2.7 Tofu
Calcium 350 111 Tofu
Potassium 121 412 Tempeh
Magnesium 30 81 Tempeh
Sugars 0.62 Tofu
Fiber 0.3 Tofu
Copper 0.193 0.56 Tempeh
Zinc 0.8 1.14 Tempeh
Starch
Phosphorus 97 266 Tempeh
Sodium 7 9 Tofu
Vitamin A 85 0 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.081 0.078 Tofu
Vitamin B2 0.052 0.358 Tempeh
Vitamin B3 0.195 2.64 Tempeh
Vitamin B5 0.068 0.278 Tempeh
Vitamin B6 0.047 0.215 Tempeh
Vitamin B12 0 0.08 Tempeh
Vitamin K 2.4 Tofu
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.691 2.539 Tofu
Monounsaturated Fat 1.056 3.205 Tempeh
Polyunsaturated fat 2.699 4.3 Tempeh
Tryptophan 0.12 0.194 Tempeh
Threonine 0.402 0.796 Tempeh
Isoleucine 0.435 0.88 Tempeh
Leucine 0.713 1.43 Tempeh
Lysine 0.452 0.908 Tempeh
Methionine 0.108 0.175 Tempeh
Phenylalanine 0.428 0.893 Tempeh
Valine 0.446 0.92 Tempeh
Histidine 0.221 0.466 Tempeh
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.