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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.

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
6
:
4
Tofu
Contains more Magnesium +170%
Contains more Phosphorus +174.2%
Contains more Potassium +240.5%
Contains more Zinc +42.5%
Contains more Copper +190.2%
Contains more Manganese +114.9%
Contains more Calcium +215.3%
Contains more Iron +98.5%
Contains less Sodium -22.2%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 102% 58% 114% 37% 2% 32% 187% 170% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Magnesium +170%
Contains more Phosphorus +174.2%
Contains more Potassium +240.5%
Contains more Zinc +42.5%
Contains more Copper +190.2%
Contains more Manganese +114.9%
Contains more Calcium +215.3%
Contains more Iron +98.5%
Contains less Sodium -22.2%
Contains more Selenium +∞%

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
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 Folate +60%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B1 - 0.081
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
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 Folate +60%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B1 - 0.081

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tempeh
4
:
1
Tofu
Contains more Protein +151.1%
Contains more Fats +125.9%
Contains more Carbs +308.6%
Contains more Other +125%
Contains more Water +41.7%
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more Protein +151.1%
Contains more Fats +125.9%
Contains more Carbs +308.6%
Contains more Other +125%
Contains more Water +41.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tempeh
2
:
1
Tofu
Contains more Monounsaturated Fat +203.5%
Contains more Polyunsaturated fat +59.3%
Contains less Saturated Fat -72.8%
25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +203.5%
Contains more Polyunsaturated fat +59.3%
Contains less Saturated Fat -72.8%

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 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

All nutrients comparison - raw data values

Nutrient Tempeh Tofu Opinion
Net carbs 7.64g 1.57g Tempeh
Protein 20.29g 8.08g Tempeh
Fats 10.8g 4.78g Tempeh
Carbs 7.64g 1.87g Tempeh
Calories 192kcal 76kcal Tempeh
Sugar 0.62g Tempeh
Fiber 0.3g Tofu
Calcium 111mg 350mg Tofu
Iron 2.7mg 5.36mg Tofu
Magnesium 81mg 30mg Tempeh
Phosphorus 266mg 97mg Tempeh
Potassium 412mg 121mg Tempeh
Sodium 9mg 7mg Tofu
Zinc 1.14mg 0.8mg Tempeh
Copper 0.56mg 0.193mg Tempeh
Manganese 1.3mg 0.605mg Tempeh
Selenium 0µg 8.9µg Tofu
Vitamin A 0IU 85IU Tofu
Vitamin E 0.01mg Tofu
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.078mg 0.081mg Tofu
Vitamin B2 0.358mg 0.052mg Tempeh
Vitamin B3 2.64mg 0.195mg Tempeh
Vitamin B5 0.278mg 0.068mg Tempeh
Vitamin B6 0.215mg 0.047mg Tempeh
Folate 24µg 15µg Tempeh
Vitamin B12 0.08µg 0µg Tempeh
Vitamin K 2.4µg Tofu
Tryptophan 0.194mg 0.12mg Tempeh
Threonine 0.796mg 0.402mg Tempeh
Isoleucine 0.88mg 0.435mg Tempeh
Leucine 1.43mg 0.713mg Tempeh
Lysine 0.908mg 0.452mg Tempeh
Methionine 0.175mg 0.108mg Tempeh
Phenylalanine 0.893mg 0.428mg Tempeh
Valine 0.92mg 0.446mg Tempeh
Histidine 0.466mg 0.221mg Tempeh
Saturated Fat 2.539g 0.691g Tofu
Monounsaturated Fat 3.205g 1.056g Tempeh
Polyunsaturated fat 4.3g 2.699g Tempeh

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

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
6%
Tofu
Minerals Daily Need Coverage Score
73%
Tempeh
59%
Tofu

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.

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/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.