Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tofu, hard, prepared with nigari
  5. Compare
  6. Tofu, hard, prepared with nigari vs. Tempeh

Tofu, hard, prepared with nigari vs. Tempeh — In-Depth Nutrition Comparison

Compare

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

Tofu, hard, prepared with 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 38% 104% 13% 103% 109% 45% 99% 0.26% 137% 92%
Tempeh
Tempeh
5
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 +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%
~equal in Iron ~2.7mg

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 1% 0% 0% 0% 11% 18% 12% 2.2% 9% 0% 0% 17% 0%
Tempeh
Tempeh
6
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 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 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~24µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu, hard, prepared with nigari Tempeh 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 10% 4% 71% 2%
Protein: 12.68 g
Fats: 9.99 g
Carbs: 4.39 g
Water: 71.12 g
Other: 1.82 g
Tempeh
Tempeh
3
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 +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
16% 24% 61%
Saturated fat: Sat. Fat 1.445 g
Monounsaturated fat: Mono. Fat 2.205 g
Polyunsaturated fat: Poly. Fat 5.638 g
Tempeh
Tempeh
1
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 -43.1%
Contains more Poly. FatPolyunsaturated fat +31.1%
Contains more Mono. FatMonounsaturated fat +45.4%

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, hard, prepared with nigari - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174291/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.