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Tempeh vs Tofu - In-Depth Nutrition Comparison

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Differences between Tempeh and Tofu

  • Tempeh has more Copper, Manganese, Phosphorus, Vitamin B2, Vitamin B3, Vitamin B6, and Magnesium, while Tofu has more Iron, Calcium, and Selenium.
  • Tempeh's daily need coverage for Copper is 41% higher.
  • Tofu contains 14 times less Vitamin B3 than Tempeh. Tempeh contains 2.64mg of Vitamin B3, while Tofu contains 0.195mg.

The food types used in this comparison are Tempeh and Tofu, raw, regular, prepared with calcium sulfate.

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Tempeh vs Tofu infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tempeh
5
:
3
Tofu
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 34% 37% 58% 187% 32% 114% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
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%

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
Tempeh
6
:
5
Tofu
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 +∞%
Contains more Folate +60%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Equal in Vitamin B1 - 0.081
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
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 +∞%
Contains more Folate +60%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Equal in Vitamin B1 - 0.081

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Tempeh
6
Tofu
Mineral Summary Score
70
Tempeh
58
Tofu

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 food.
Protein
122%
Tempeh
48%
Tofu
Carbohydrates
8%
Tempeh
2%
Tofu
Fats
50%
Tempeh
22%
Tofu

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tempeh Tofu
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 for your diet?

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

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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 is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (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 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.

All nutrients comparison - raw data values

Nutrient Tempeh Tofu Opinion
Calories 192 76 Tempeh
Protein 20.29 8.08 Tempeh
Fats 10.8 4.78 Tempeh
Vitamin C 0 0.1 Tofu
Carbs 7.64 1.87 Tempeh
Cholesterol 0 0
Vitamin D 0 0
Iron 2.7 5.36 Tofu
Calcium 111 350 Tofu
Potassium 412 121 Tempeh
Magnesium 81 30 Tempeh
Sugar 0.62 Tempeh
Fiber 0.3 Tofu
Copper 0.56 0.193 Tempeh
Zinc 1.14 0.8 Tempeh
Starch
Phosphorus 266 97 Tempeh
Sodium 9 7 Tofu
Vitamin A 0 85 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.078 0.081 Tofu
Vitamin B2 0.358 0.052 Tempeh
Vitamin B3 2.64 0.195 Tempeh
Vitamin B5 0.278 0.068 Tempeh
Vitamin B6 0.215 0.047 Tempeh
Vitamin B12 0.08 0 Tempeh
Vitamin K 2.4 Tofu
Folate 24 15 Tempeh
Trans Fat 0 0
Saturated Fat 2.539 0.691 Tofu
Monounsaturated Fat 3.205 1.056 Tempeh
Polyunsaturated fat 4.3 2.699 Tempeh
Tryptophan 0.194 0.12 Tempeh
Threonine 0.796 0.402 Tempeh
Isoleucine 0.88 0.435 Tempeh
Leucine 1.43 0.713 Tempeh
Lysine 0.908 0.452 Tempeh
Methionine 0.175 0.108 Tempeh
Phenylalanine 0.893 0.428 Tempeh
Valine 0.92 0.446 Tempeh
Histidine 0.466 0.221 Tempeh
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.