Tofu, hard, prepared with nigari vs. Tempeh — In-Depth Nutrition Comparison
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The main differences between tofu, hard, prepared with nigari and tempeh
- Tofu, hard, prepared with nigari has more selenium and calcium; however, tempeh has more copper, vitamin B2, vitamin B6, vitamin B3, manganese, potassium, and magnesium.
- Daily need coverage for selenium for tofu, hard, prepared with nigari is 31% higher.
- Tempeh has 3 times less calcium than tofu, hard, prepared with nigari. Tofu, hard, prepared with nigari has 345mg of calcium, while tempeh has 111mg.
- Tofu, hard, prepared with nigari is lower in saturated fat.
Food types used in this article are Tofu, hard, 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 | +210.8% |
| Contains more ZincZinc | +45.6% |
| Contains less SodiumSodium | -77.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +52.8% |
| Contains more PotassiumPotassium | +182.2% |
| Contains more CopperCopper | +70.7% |
| Contains more PhosphorusPhosphorus | +15.2% |
| Contains more ManganeseManganese | +23.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +85.7% |
| Contains more Vitamin B2Vitamin B2 | +364.9% |
| Contains more Vitamin B3Vitamin B3 | +313.1% |
| Contains more Vitamin B5Vitamin B5 | +651.4% |
| Contains more Vitamin B6Vitamin B6 | +451.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.68 g
Fats:
9.99 g
Carbs:
4.39 g
Water:
71.12 g
Other:
1.82 g
Protein:
20.29 g
Fats:
10.8 g
Carbs:
7.64 g
Water:
59.65 g
Other:
1.62 g
| Contains more WaterWater | +19.2% |
| Contains more OtherOther | +12.3% |
| Contains more ProteinProtein | +60% |
| Contains more CarbsCarbs | +74% |
~equal in
Fats
~10.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.445 g
Monounsaturated fat:
Mono. Fat
2.205 g
Polyunsaturated fat:
Poly. Fat
5.638 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 | -43.1% |
| Contains more Poly. FatPolyunsaturated fat | +31.1% |
| Contains more Mono. FatMonounsaturated fat | +45.4% |
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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 16.8µg | 0µg | 31% |
| Copper | 0.328mg | 0.56mg | 26% |
| Calcium | 345mg | 111mg | 23% |
| Vitamin B2 | 0.077mg | 0.358mg | 22% |
| Protein | 12.68g | 20.29g | 15% |
| Vitamin B6 | 0.039mg | 0.215mg | 14% |
| Vitamin B3 | 0.639mg | 2.64mg | 13% |
| Manganese | 1.052mg | 1.3mg | 11% |
| Polyunsaturated fat | 5.638g | 4.3g | 9% |
| Potassium | 146mg | 412mg | 8% |
| Magnesium | 53mg | 81mg | 7% |
| Saturated fat | 1.445g | 2.539g | 5% |
| Vitamin B5 | 0.037mg | 0.278mg | 5% |
| Zinc | 1.66mg | 1.14mg | 5% |
| Phosphorus | 231mg | 266mg | 5% |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Monounsaturated fat | 2.205g | 3.205g | 3% |
| Vitamin B1 | 0.042mg | 0.078mg | 3% |
| Calories | 145kcal | 192kcal | 2% |
| Fiber | 0.6g | 2% | |
| Iron | 2.75mg | 2.7mg | 1% |
| Carbs | 4.39g | 7.64g | 1% |
| Folate | 22µg | 24µg | 1% |
| Fats | 9.99g | 10.8g | 1% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 3.79g | 7.64g | N/A |
| Sodium | 2mg | 9mg | 0% |
| Tryptophan | 0.188mg | 0.194mg | 0% |
| Threonine | 0.63mg | 0.796mg | 0% |
| Isoleucine | 0.682mg | 0.88mg | 0% |
| Leucine | 1.118mg | 1.43mg | 0% |
| Lysine | 0.709mg | 0.908mg | 0% |
| Methionine | 0.169mg | 0.175mg | 0% |
| Phenylalanine | 0.671mg | 0.893mg | 0% |
| Valine | 0.699mg | 0.92mg | 0% |
| Histidine | 0.346mg | 0.466mg | 0% |
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
5%
19%
Minerals Daily Need Coverage Score
74%
73%
Comparison summary
Which food contains less Sodium?
Tofu, hard, prepared with nigari contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Tofu, hard, prepared with nigari is lower in Saturated fat (difference - 1.094g)
Which food is lower in glycemic index?
Tofu, hard, prepared with nigari is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Tempeh is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.