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  6. Tofu, extra firm, prepared with nigari vs. Tempeh

Tofu, extra firm, prepared with nigari vs. Tempeh — In-Depth Nutrition Comparison

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Summary of differences between tofu, extra firm, prepared with nigari and tempeh

  • Tofu, extra firm, prepared with nigari has more selenium, calcium, and vitamin B5; however, tempeh is higher in copper, manganese, vitamin B2, phosphorus, vitamin B3, magnesium, and vitamin B6.
  • Tempeh covers your daily need for copper, 40% more than tofu, extra firm, prepared with nigari.

These are the specific foods used in this comparison Tofu, extra firm, prepared with nigari and Tempeh.

Infographic

Tofu, extra firm, prepared with nigari vs Tempeh 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 85% 11% 77% 67% 29% 48% 0.52% 87% 71%
Tempeh
Tempeh
6
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%
Contains more CalciumCalcium +154.1%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +131.4%
Contains more PotassiumPotassium +216.9%
Contains more IronIron +32.4%
Contains more CopperCopper +180%
Contains more PhosphorusPhosphorus +139.6%
Contains more ManganeseManganese +95.2%
~equal in Zinc ~1.14mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.2% 0% 12% 11% 4.5% 51% 19% 0% 7% 6.8% 18%
Tempeh
Tempeh
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +203.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +62.5%
Contains more Vitamin B2Vitamin B2 +645.8%
Contains more Vitamin B3Vitamin B3 +995.4%
Contains more Vitamin B6Vitamin B6 +159%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu, extra firm, prepared with nigari Tempeh DV% diff.
Copper 0.2mg 0.56mg 40%
Manganese 0.666mg 1.3mg 28%
Vitamin B2 0.048mg 0.358mg 24%
Selenium 13µg 0µg 24%
Phosphorus 111mg 266mg 22%
Protein 9.98g 20.29g 21%
Calcium 282mg 111mg 17%
Vitamin B3 0.241mg 2.64mg 15%
Magnesium 35mg 81mg 11%
Polyunsaturated fat 2.657g 4.3g 11%
Vitamin B5 0.844mg 0.278mg 11%
Vitamin B6 0.083mg 0.215mg 10%
Fats 5.26g 10.8g 9%
Potassium 130mg 412mg 8%
Iron 2.04mg 2.7mg 8%
Saturated fat 0.919g 2.539g 7%
Choline 33mg 6%
Monounsaturated fat 1.318g 3.205g 5%
Calories 83kcal 192kcal 5%
Folate 9µg 24µg 4%
Fiber 1g 4%
Vitamin B1 0.048mg 0.078mg 3%
Vitamin B12 0µg 0.08µg 3%
Carbs 1.18g 7.64g 2%
Vitamin K 2.8µg 2%
Zinc 1.07mg 1.14mg 1%
Net carbs 0.18g 7.64g N/A
Sugar 0.71g N/A
Sodium 4mg 9mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.135mg 0.194mg 0%
Threonine 0.453mg 0.796mg 0%
Isoleucine 0.49mg 0.88mg 0%
Leucine 0.804mg 1.43mg 0%
Lysine 0.51mg 0.908mg 0%
Methionine 0.122mg 0.175mg 0%
Phenylalanine 0.482mg 0.893mg 0%
Valine 0.503mg 0.92mg 0%
Histidine 0.249mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 5% 82%
Protein: 9.98 g
Fats: 5.26 g
Carbs: 1.18 g
Water: 82.31 g
Other: 1.27 g
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
Contains more WaterWater +38%
Contains more ProteinProtein +103.3%
Contains more FatsFats +105.3%
Contains more CarbsCarbs +547.5%
Contains more OtherOther +27.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 27% 54%
Saturated fat: Sat. Fat 0.919 g
Monounsaturated fat: Mono. Fat 1.318 g
Polyunsaturated fat: Poly. Fat 2.657 g
Tempeh
Tempeh
2
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -63.8%
Contains more Mono. FatMonounsaturated fat +143.2%
Contains more Poly. FatPolyunsaturated fat +61.8%

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. Tofu, extra firm, prepared with nigari - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174290/nutrients
  2. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/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.