Tofu, fried vs. Tempeh — In-Depth Nutrition Comparison
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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 for 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
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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 | +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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 28.5µg | 0µg | 52% |
| Polyunsaturated fat | 11.39g | 4.3g | 47% |
| Iron | 4.87mg | 2.7mg | 27% |
| Calcium | 372mg | 111mg | 26% |
| Vitamin B2 | 0.05mg | 0.358mg | 24% |
| Choline | 106.3mg | 19% | |
| Copper | 0.398mg | 0.56mg | 18% |
| Fiber | 3.9g | 16% | |
| Vitamin B3 | 0.1mg | 2.64mg | 16% |
| Fats | 20.18g | 10.8g | 14% |
| Vitamin B6 | 0.099mg | 0.215mg | 9% |
| Potassium | 146mg | 412mg | 8% |
| Manganese | 1.495mg | 1.3mg | 8% |
| Zinc | 1.99mg | 1.14mg | 8% |
| Vitamin B1 | 0.17mg | 0.078mg | 8% |
| Vitamin K | 7.8µg | 7% | |
| Magnesium | 60mg | 81mg | 5% |
| Calories | 270kcal | 192kcal | 4% |
| Monounsaturated fat | 4.456g | 3.205g | 3% |
| Protein | 18.82g | 20.29g | 3% |
| Vitamin B5 | 0.14mg | 0.278mg | 3% |
| Phosphorus | 287mg | 266mg | 3% |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Saturated fat | 2.918g | 2.539g | 2% |
| Folate | 27µg | 24µg | 1% |
| Net carbs | 4.96g | 7.64g | N/A |
| Carbs | 8.86g | 7.64g | 0% |
| Sugar | 2.72g | N/A | |
| Sodium | 16mg | 9mg | 0% |
| Vitamin E | 0.04mg | 0% | |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.268mg | 0.194mg | 0% |
| Threonine | 0.701mg | 0.796mg | 0% |
| Isoleucine | 0.852mg | 0.88mg | 0% |
| Leucine | 1.306mg | 1.43mg | 0% |
| Lysine | 1.131mg | 0.908mg | 0% |
| Methionine | 0.22mg | 0.175mg | 0% |
| Phenylalanine | 0.837mg | 0.893mg | 0% |
| Valine | 0.867mg | 0.92mg | 0% |
| Histidine | 0.499mg | 0.466mg | 0% |
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% |