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
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.98 g
Fats:
5.26 g
Carbs:
1.18 g
Water:
82.31 g
Other:
1.27 g
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
Saturated Fat:
Sat. Fat
0.919 g
Monounsaturated Fat:
Mono. Fat
1.318 g
Polyunsaturated fat:
Poly. Fat
2.657 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 83kcal | 192kcal |
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| Protein | 9.98g | 20.29g |
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| Fats | 5.26g | 10.8g |
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| Net carbs | 0.18g | 7.64g |
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| Carbs | 1.18g | 7.64g |
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| Magnesium | 35mg | 81mg |
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| Calcium | 282mg | 111mg |
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| Potassium | 130mg | 412mg |
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| Iron | 2.04mg | 2.7mg |
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| Sugar | 0.71g |
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| Fiber | 1g |
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| Copper | 0.2mg | 0.56mg |
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| Zinc | 1.07mg | 1.14mg |
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| Phosphorus | 111mg | 266mg |
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| Sodium | 4mg | 9mg |
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| Vitamin E | 0.01mg |
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| Manganese | 0.666mg | 1.3mg |
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| Selenium | 13µg | 0µg |
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| Vitamin B1 | 0.048mg | 0.078mg |
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| Vitamin B2 | 0.048mg | 0.358mg |
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| Vitamin B3 | 0.241mg | 2.64mg |
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| Vitamin B5 | 0.844mg | 0.278mg |
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| Vitamin B6 | 0.083mg | 0.215mg |
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| Vitamin B12 | 0µg | 0.08µg |
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| Vitamin K | 2.8µg |
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| Folate | 9µg | 24µg |
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| Choline | 33mg |
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| Saturated Fat | 0.919g | 2.539g |
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| Monounsaturated Fat | 1.318g | 3.205g |
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| Polyunsaturated fat | 2.657g | 4.3g |
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| Tryptophan | 0.135mg | 0.194mg |
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| Threonine | 0.453mg | 0.796mg |
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| Isoleucine | 0.49mg | 0.88mg |
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| Leucine | 0.804mg | 1.43mg |
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| Lysine | 0.51mg | 0.908mg |
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| Methionine | 0.122mg | 0.175mg |
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| Phenylalanine | 0.482mg | 0.893mg |
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| Valine | 0.503mg | 0.92mg |
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| Histidine | 0.249mg | 0.466mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
10%
19%
Minerals Daily Need Coverage Score
50%
73%
Comparison summary
Which food contains less Sodium?
Tofu, extra firm, prepared with nigari contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Tofu, extra firm, prepared with nigari is lower in Saturated Fat (difference - 1.62g)
Which food is lower in glycemic index?
Tofu, extra firm, prepared with nigari is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Tempeh is lower in Sugar (difference - 0.71g)
Which food is richer in minerals?
Tempeh is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.