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Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs. Tempeh — In-Depth Nutrition Comparison

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Significant differences between Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Tempeh

  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more Selenium, and Calcium, however, Tempeh is richer in Copper, Manganese, Vitamin B2, Phosphorus, Vitamin B3, Iron, Vitamin B6, and Magnesium.
  • Tempeh covers your daily Copper needs 39% more than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).

Specific food types used in this comparison are Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Tempeh.

Infographic

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Tempeh 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 60% 13% 60% 71% 23% 52% 1.6% 82% 54%
Tempeh
8
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 +81.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +118.9%
Contains more PotassiumPotassium +178.4%
Contains more IronIron +67.7%
Contains more CopperCopper +162.9%
Contains more ZincZinc +37.3%
Contains more PhosphorusPhosphorus +119.8%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +108%

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 0.67% 0% 0.2% 0% 15% 15% 1.9% 6.6% 16% 0% 6% 14% 15%
Tempeh
7
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +468.3%
Contains more Vitamin B3Vitamin B3 +2513.9%
Contains more Vitamin B5Vitamin B5 +152.7%
Contains more Vitamin B6Vitamin B6 +202.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +26.3%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 4% 3% 83%
Protein: 9.04 g
Fats: 4.17 g
Carbs: 2.85 g
Water: 82.93 g
Other: 1.01 g
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 +39%
Contains more ProteinProtein +124.4%
Contains more FatsFats +159%
Contains more CarbsCarbs +168.1%
Contains more OtherOther +60.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 32% 46%
Saturated Fat: Sat. Fat 0.793 g
Monounsaturated Fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 1.649 g
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 -68.8%
Contains more Mono. FatMonounsaturated Fat +184.4%
Contains more Poly. FatPolyunsaturated fat +160.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) Tempeh
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) Tempeh Opinion
Calories 78kcal 192kcal Tempeh
Protein 9.04g 20.29g Tempeh
Fats 4.17g 10.8g Tempeh
Vitamin C 0.2mg 0mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Net carbs 1.95g 7.64g Tempeh
Carbs 2.85g 7.64g Tempeh
Magnesium 37mg 81mg Tempeh
Calcium 201mg 111mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Potassium 148mg 412mg Tempeh
Iron 1.61mg 2.7mg Tempeh
Sugar 0.6g Tempeh
Fiber 0.9g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Copper 0.213mg 0.56mg Tempeh
Zinc 0.83mg 1.14mg Tempeh
Phosphorus 121mg 266mg Tempeh
Sodium 12mg 9mg Tempeh
Vitamin E 0.01mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Manganese 0.625mg 1.3mg Tempeh
Selenium 9.9µg 0µg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Vitamin B1 0.06mg 0.078mg Tempeh
Vitamin B2 0.063mg 0.358mg Tempeh
Vitamin B3 0.101mg 2.64mg Tempeh
Vitamin B5 0.11mg 0.278mg Tempeh
Vitamin B6 0.071mg 0.215mg Tempeh
Vitamin B12 0µg 0.08µg Tempeh
Vitamin K 2.4µg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Folate 19µg 24µg Tempeh
Choline 28.1mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Saturated Fat 0.793g 2.539g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Monounsaturated Fat 1.127g 3.205g Tempeh
Polyunsaturated fat 1.649g 4.3g Tempeh
Tryptophan 0.123mg 0.194mg Tempeh
Threonine 0.411mg 0.796mg Tempeh
Isoleucine 0.444mg 0.88mg Tempeh
Leucine 0.728mg 1.43mg Tempeh
Lysine 0.462mg 0.908mg Tempeh
Methionine 0.11mg 0.175mg Tempeh
Phenylalanine 0.437mg 0.893mg Tempeh
Valine 0.455mg 0.92mg Tempeh
Histidine 0.225mg 0.466mg Tempeh
Omega-6 - Eicosadienoic acid 0.003g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) Tempeh
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
7%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
19%
Tempeh
Minerals Daily Need Coverage Score
44%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
73%
Tempeh

Comparison summary

Which food is lower in Saturated Fat?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in Saturated Fat (difference - 1.746g)
Which food is lower in glycemic index?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 3mg)
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 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. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172448/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.