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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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Tofu
Tofu
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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 +∞%
~equal in Iron ~2.66mg
~equal in Manganese ~1.181mg

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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Tofu
Tofu
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Tempeh Tofu DV% diff.
Calcium 111mg 683mg 57%
Selenium 0µg 17.4µg 32%
Copper 0.56mg 0.378mg 20%
Vitamin B2 0.358mg 0.102mg 20%
Vitamin B3 2.64mg 0.381mg 14%
Phosphorus 266mg 190mg 11%
Fiber 2.3g 9%
Vitamin B6 0.215mg 0.092mg 9%
Vitamin B1 0.078mg 0.158mg 7%
Protein 20.29g 17.27g 6%
Saturated fat 2.539g 1.261g 6%
Magnesium 81mg 58mg 5%
Potassium 412mg 237mg 5%
Manganese 1.3mg 1.181mg 5%
Zinc 1.14mg 1.57mg 4%
Polyunsaturated fat 4.3g 4.921g 4%
Fats 10.8g 8.72g 3%
Vitamin B5 0.278mg 0.133mg 3%
Vitamin B12 0.08µg 0µg 3%
Monounsaturated fat 3.205g 1.925g 3%
Calories 192kcal 144kcal 2%
Carbs 7.64g 2.78g 2%
Iron 2.7mg 2.66mg 1%
Folate 24µg 29µg 1%
Protein per 100 calories 11g 12g N/A
Calories per 10 g protein 95kcal 83kcal N/A
Weight per 100 calories 52g 69g N/A
Unsaturated / Saturated Fat ratio 3 5.4 N/A
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
Tempeh
Tempeh
4
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
Tofu
1
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 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
Tempeh
Tempeh
1
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +66.5%
Contains less Sat. FatSaturated fat -50.3%
Contains more Poly. FatPolyunsaturated fat +14.4%

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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.