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 B1Vitamin B1 | +102.6% |
| Contains more FolateFolate | +20.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 111mg | 683mg | 57% |
| Selenium | 0µg | 17.4µg | 32% |
| Vitamin B2 | 0.358mg | 0.102mg | 20% |
| Copper | 0.56mg | 0.378mg | 20% |
| Vitamin B3 | 2.64mg | 0.381mg | 14% |
| Phosphorus | 266mg | 190mg | 11% |
| Vitamin B6 | 0.215mg | 0.092mg | 9% |
| Fiber | 2.3g | 9% | |
| Vitamin B1 | 0.078mg | 0.158mg | 7% |
| Saturated fat | 2.539g | 1.261g | 6% |
| Protein | 20.29g | 17.27g | 6% |
| Magnesium | 81mg | 58mg | 5% |
| Potassium | 412mg | 237mg | 5% |
| Manganese | 1.3mg | 1.181mg | 5% |
| Polyunsaturated fat | 4.3g | 4.921g | 4% |
| Zinc | 1.14mg | 1.57mg | 4% |
| Monounsaturated fat | 3.205g | 1.925g | 3% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Vitamin B5 | 0.278mg | 0.133mg | 3% |
| Fats | 10.8g | 8.72g | 3% |
| Calories | 192kcal | 144kcal | 2% |
| Carbs | 7.64g | 2.78g | 2% |
| Iron | 2.7mg | 2.66mg | 1% |
| Folate | 24µg | 29µg | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 7.64g | 0.48g | N/A |
| Sodium | 9mg | 14mg | 0% |
| Tryptophan | 0.194mg | 0.235mg | 0% |
| Threonine | 0.796mg | 0.785mg | 0% |
| Isoleucine | 0.88mg | 0.849mg | 0% |
| Leucine | 1.43mg | 1.392mg | 0% |
| Lysine | 0.908mg | 0.883mg | 0% |
| Methionine | 0.175mg | 0.211mg | 0% |
| Phenylalanine | 0.893mg | 0.835mg | 0% |
| Valine | 0.92mg | 0.87mg | 0% |
| Histidine | 0.466mg | 0.431mg | 0% |
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% |
