Tempeh vs. Tofu — In-Depth Nutrition Comparison
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Significant differences between Tempeh and Tofu
- Tempeh has more Copper, Vitamin B2, Vitamin B3, Phosphorus, Vitamin B6, and Magnesium, however, Tofu is richer in Calcium, Selenium, and Vitamin B1.
- Tofu covers your daily Calcium needs 57% more than Tempeh.
- Tofu has 7 times less Vitamin B3 than Tempeh. Tempeh has 2.64mg of Vitamin B3, while Tofu has 0.381mg.
- Tofu contains less Saturated Fat.
Specific food types used in this comparison are Tempeh and Tofu, raw, firm, prepared with calcium sulfate.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +39.7% |
| Contains more PotassiumPotassium | +73.8% |
| Contains more CopperCopper | +48.1% |
| Contains more PhosphorusPhosphorus | +40% |
| Contains less SodiumSodium | -35.7% |
| Contains more CalciumCalcium | +515.3% |
| Contains more ZincZinc | +37.7% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B2Vitamin B2 | +251% |
| Contains more Vitamin B3Vitamin B3 | +592.9% |
| Contains more Vitamin B5Vitamin B5 | +109% |
| Contains more Vitamin B6Vitamin B6 | +133.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +102.6% |
| Contains more FolateFolate | +20.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +17.5% |
| Contains more FatsFats | +23.9% |
| Contains more CarbsCarbs | +174.8% |
| Contains more OtherOther | +15.7% |
| Contains more WaterWater | +17.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +66.5% |
| Contains less Sat. FatSaturated Fat | -50.3% |
| Contains more Poly. FatPolyunsaturated fat | +14.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 192kcal | 144kcal |
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| Protein | 20.29g | 17.27g |
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| Fats | 10.8g | 8.72g |
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| Vitamin C | 0mg | 0.2mg |
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| Net carbs | 7.64g | 0.48g |
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| Carbs | 7.64g | 2.78g |
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| Magnesium | 81mg | 58mg |
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| Calcium | 111mg | 683mg |
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| Potassium | 412mg | 237mg |
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| Iron | 2.7mg | 2.66mg |
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| Fiber | 2.3g |
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| Copper | 0.56mg | 0.378mg |
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| Zinc | 1.14mg | 1.57mg |
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| Phosphorus | 266mg | 190mg |
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| Sodium | 9mg | 14mg |
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| Vitamin A | 0IU | 166IU |
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| Manganese | 1.3mg | 1.181mg |
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| Selenium | 0µg | 17.4µg |
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| Vitamin B1 | 0.078mg | 0.158mg |
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| Vitamin B2 | 0.358mg | 0.102mg |
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| Vitamin B3 | 2.64mg | 0.381mg |
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| Vitamin B5 | 0.278mg | 0.133mg |
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| Vitamin B6 | 0.215mg | 0.092mg |
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| Vitamin B12 | 0.08µg | 0µg |
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| Folate | 24µg | 29µg |
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| Saturated Fat | 2.539g | 1.261g |
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| Monounsaturated Fat | 3.205g | 1.925g |
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| Polyunsaturated fat | 4.3g | 4.921g |
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| Tryptophan | 0.194mg | 0.235mg |
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| Threonine | 0.796mg | 0.785mg |
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| Isoleucine | 0.88mg | 0.849mg |
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| Leucine | 1.43mg | 1.392mg |
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| Lysine | 0.908mg | 0.883mg |
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| Methionine | 0.175mg | 0.211mg |
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| Phenylalanine | 0.893mg | 0.835mg |
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| Valine | 0.92mg | 0.87mg |
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| Histidine | 0.466mg | 0.431mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
10%
Minerals Daily Need Coverage Score
73%
87%
Comparison summary
Which food is lower in Saturated Fat?
Tofu is lower in Saturated Fat (difference - 1.278g)
Which food contains less Sodium?
Tempeh contains less Sodium (difference - 5mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (15)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.