Tofu, fried vs. Tempeh — In-Depth Nutrition Comparison
Compare
Summary of differences between Tofu, fried and Tempeh
- Tofu, fried has more Selenium, Iron, Calcium, Manganese, and Zinc, however, Tempeh is higher in Vitamin B2, Copper, Vitamin B3, Vitamin B6, and Potassium.
- Tofu, fried covers your daily need of Selenium 52% more than Tempeh.
- Tofu, fried has 3 times more Calcium than Tempeh. While Tofu, fried has 372mg of Calcium, Tempeh has only 111mg.
These are the specific foods used in this comparison Tofu, fried and 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.
| Contains more CalciumCalcium | +235.1% |
| Contains more IronIron | +80.4% |
| Contains more ZincZinc | +74.6% |
| Contains more ManganeseManganese | +15% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +35% |
| Contains more PotassiumPotassium | +182.2% |
| Contains more CopperCopper | +40.7% |
| Contains less SodiumSodium | -43.8% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +117.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +12.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +616% |
| Contains more Vitamin B3Vitamin B3 | +2540% |
| Contains more Vitamin B5Vitamin B5 | +98.6% |
| Contains more Vitamin B6Vitamin B6 | +117.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.82 g
Fats:
20.18 g
Carbs:
8.86 g
Water:
50.52 g
Other:
1.62 g
Protein:
20.29 g
Fats:
10.8 g
Carbs:
7.64 g
Water:
59.65 g
Other:
1.62 g
| Contains more FatsFats | +86.9% |
| Contains more CarbsCarbs | +16% |
| Contains more WaterWater | +18.1% |
~equal in
Protein
~20.29g
~equal in
Other
~1.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
2.918 g
Monounsaturated Fat:
Mono. Fat
4.456 g
Polyunsaturated fat:
Poly. Fat
11.39 g
Saturated Fat:
Sat. Fat
2.539 g
Monounsaturated Fat:
Mono. Fat
3.205 g
Polyunsaturated fat:
Poly. Fat
4.3 g
| Contains more Mono. FatMonounsaturated Fat | +39% |
| Contains more Poly. FatPolyunsaturated fat | +164.9% |
| Contains less Sat. FatSaturated Fat | -13% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 270kcal | 192kcal |
|
| Protein | 18.82g | 20.29g |
|
| Fats | 20.18g | 10.8g |
|
| Net carbs | 4.96g | 7.64g |
|
| Carbs | 8.86g | 7.64g |
|
| Magnesium | 60mg | 81mg |
|
| Calcium | 372mg | 111mg |
|
| Potassium | 146mg | 412mg |
|
| Iron | 4.87mg | 2.7mg |
|
| Sugar | 2.72g |
|
|
| Fiber | 3.9g |
|
|
| Copper | 0.398mg | 0.56mg |
|
| Zinc | 1.99mg | 1.14mg |
|
| Phosphorus | 287mg | 266mg |
|
| Sodium | 16mg | 9mg |
|
| Vitamin A | 27IU | 0IU |
|
| Vitamin A | 1µg | 0µg |
|
| Vitamin E | 0.04mg |
|
|
| Manganese | 1.495mg | 1.3mg |
|
| Selenium | 28.5µg | 0µg |
|
| Vitamin B1 | 0.17mg | 0.078mg |
|
| Vitamin B2 | 0.05mg | 0.358mg |
|
| Vitamin B3 | 0.1mg | 2.64mg |
|
| Vitamin B5 | 0.14mg | 0.278mg |
|
| Vitamin B6 | 0.099mg | 0.215mg |
|
| Vitamin B12 | 0µg | 0.08µg |
|
| Vitamin K | 7.8µg |
|
|
| Folate | 27µg | 24µg |
|
| Choline | 106.3mg |
|
|
| Saturated Fat | 2.918g | 2.539g |
|
| Monounsaturated Fat | 4.456g | 3.205g |
|
| Polyunsaturated fat | 11.39g | 4.3g |
|
| Tryptophan | 0.268mg | 0.194mg |
|
| Threonine | 0.701mg | 0.796mg |
|
| Isoleucine | 0.852mg | 0.88mg |
|
| Leucine | 1.306mg | 1.43mg |
|
| Lysine | 1.131mg | 0.908mg |
|
| Methionine | 0.22mg | 0.175mg |
|
| Phenylalanine | 0.837mg | 0.893mg |
|
| Valine | 0.867mg | 0.92mg |
|
| Histidine | 0.499mg | 0.466mg |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
14%
19%
Minerals Daily Need Coverage Score
101%
73%
Comparison summary
Which food is richer in minerals?
Tofu, fried is relatively richer in minerals
Which food is lower in glycemic index?
Tofu, fried is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Tempeh is lower in Sugar (difference - 2.72g)
Which food contains less Sodium?
Tempeh contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Tempeh is lower in Saturated Fat (difference - 0.379g)
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.