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  6. Tempeh vs. Tofu

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.

Infographic

Tempeh vs Tofu infographic
Infographic link

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.
Tempeh
Tempeh
7
:
3
Tofu
Tofu
Contains more Magnesium +39.7%
Contains more Phosphorus +40%
Contains more Potassium +73.8%
Contains less Sodium -35.7%
Contains more Copper +48.1%
Contains more Manganese +10.1%
Contains more Calcium +515.3%
Contains more Zinc +37.7%
Contains more Selenium +∞%
Equal in Iron - 2.66
Equal in Manganese - 1.181
Tempeh
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Magnesium +39.7%
Contains more Phosphorus +40%
Contains more Potassium +73.8%
Contains less Sodium -35.7%
Contains more Copper +48.1%
Contains more Manganese +10.1%
Contains more Calcium +515.3%
Contains more Zinc +37.7%
Contains more Selenium +∞%
Equal in Iron - 2.66
Equal in Manganese - 1.181

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.
Tempeh
Tempeh
5
:
4
Tofu
Tofu
Contains more Vitamin B2 +251%
Contains more Vitamin B3 +592.9%
Contains more Vitamin B5 +109%
Contains more Vitamin B6 +133.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +102.6%
Contains more Folate +20.8%
Tempeh
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B2 +251%
Contains more Vitamin B3 +592.9%
Contains more Vitamin B5 +109%
Contains more Vitamin B6 +133.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +102.6%
Contains more Folate +20.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
Tempeh
4
:
1
Tofu
Tofu
Contains more Protein +17.5%
Contains more Fats +23.9%
Contains more Carbs +174.8%
Contains more Other +15.7%
Contains more Water +17.1%
Tempeh
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Protein +17.5%
Contains more Fats +23.9%
Contains more Carbs +174.8%
Contains more Other +15.7%
Contains more Water +17.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
Tempeh
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +66.5%
Contains less Saturated Fat -50.3%
Contains more Polyunsaturated fat +14.4%
Tempeh
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains more Monounsaturated Fat +66.5%
Contains less Saturated Fat -50.3%
Contains more Polyunsaturated 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.
Tempeh Tofu
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Cholesterol 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 Tempeh Tofu Opinion
Net carbs 7.64g 0.48g Tempeh
Protein 20.29g 17.27g Tempeh
Fats 10.8g 8.72g Tempeh
Carbs 7.64g 2.78g Tempeh
Calories 192kcal 144kcal Tempeh
Fiber 2.3g Tofu
Calcium 111mg 683mg Tofu
Iron 2.7mg 2.66mg Tempeh
Magnesium 81mg 58mg Tempeh
Phosphorus 266mg 190mg Tempeh
Potassium 412mg 237mg Tempeh
Sodium 9mg 14mg Tempeh
Zinc 1.14mg 1.57mg Tofu
Copper 0.56mg 0.378mg Tempeh
Manganese 1.3mg 1.181mg Tempeh
Selenium 0µg 17.4µg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.078mg 0.158mg Tofu
Vitamin B2 0.358mg 0.102mg Tempeh
Vitamin B3 2.64mg 0.381mg Tempeh
Vitamin B5 0.278mg 0.133mg Tempeh
Vitamin B6 0.215mg 0.092mg Tempeh
Folate 24µg 29µg Tofu
Vitamin B12 0.08µg 0µg Tempeh
Tryptophan 0.194mg 0.235mg Tofu
Threonine 0.796mg 0.785mg Tempeh
Isoleucine 0.88mg 0.849mg Tempeh
Leucine 1.43mg 1.392mg Tempeh
Lysine 0.908mg 0.883mg Tempeh
Methionine 0.175mg 0.211mg Tofu
Phenylalanine 0.893mg 0.835mg Tempeh
Valine 0.92mg 0.87mg Tempeh
Histidine 0.466mg 0.431mg Tempeh
Saturated Fat 2.539g 1.261g Tofu
Monounsaturated Fat 3.205g 1.925g Tempeh
Polyunsaturated fat 4.3g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tempeh Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
20%
Tempeh
11%
Tofu
Minerals Daily Need Coverage Score
73%
Tempeh
87%
Tofu

Comparison summary

Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.278g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 5mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 minerals?
?
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?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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/172475/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.