Tofu vs. Tempeh — In-Depth Nutrition Comparison
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Differences between Tofu and Tempeh
- Tofu has more Iron, Calcium, and Selenium, while Tempeh has more Copper, Manganese, Phosphorus, Vitamin B2, Vitamin B3, Vitamin B6, and Magnesium.
- Tempeh's daily need coverage for Copper is 41% higher.
The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate 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 | +215.3% |
| Contains more IronIron | +98.5% |
| Contains less SodiumSodium | -22.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +170% |
| Contains more PotassiumPotassium | +240.5% |
| Contains more CopperCopper | +190.2% |
| Contains more ZincZinc | +42.5% |
| Contains more PhosphorusPhosphorus | +174.2% |
| Contains more ManganeseManganese | +114.9% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +588.5% |
| Contains more Vitamin B3Vitamin B3 | +1253.8% |
| Contains more Vitamin B5Vitamin B5 | +308.8% |
| Contains more Vitamin B6Vitamin B6 | +357.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +60% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +41.7% |
| Contains more ProteinProtein | +151.1% |
| Contains more FatsFats | +125.9% |
| Contains more CarbsCarbs | +308.6% |
| Contains more OtherOther | +125% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -72.8% |
| Contains more Mono. FatMonounsaturated Fat | +203.5% |
| Contains more Poly. FatPolyunsaturated fat | +59.3% |
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 Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 76kcal | 192kcal |
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| Protein | 8.08g | 20.29g |
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| Fats | 4.78g | 10.8g |
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| Vitamin C | 0.1mg | 0mg |
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| Net carbs | 1.57g | 7.64g |
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| Carbs | 1.87g | 7.64g |
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| Magnesium | 30mg | 81mg |
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| Calcium | 350mg | 111mg |
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| Potassium | 121mg | 412mg |
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| Iron | 5.36mg | 2.7mg |
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| Sugar | 0.62g |
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| Fiber | 0.3g |
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| Copper | 0.193mg | 0.56mg |
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| Zinc | 0.8mg | 1.14mg |
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| Phosphorus | 97mg | 266mg |
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| Sodium | 7mg | 9mg |
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| Vitamin A | 85IU | 0IU |
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| Vitamin E | 0.01mg |
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| Manganese | 0.605mg | 1.3mg |
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| Selenium | 8.9µg | 0µg |
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| Vitamin B1 | 0.081mg | 0.078mg |
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| Vitamin B2 | 0.052mg | 0.358mg |
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| Vitamin B3 | 0.195mg | 2.64mg |
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| Vitamin B5 | 0.068mg | 0.278mg |
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| Vitamin B6 | 0.047mg | 0.215mg |
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| Vitamin B12 | 0µg | 0.08µg |
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| Vitamin K | 2.4µg |
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| Folate | 15µg | 24µg |
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| Choline | 28.8mg |
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| Saturated Fat | 0.691g | 2.539g |
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| Monounsaturated Fat | 1.056g | 3.205g |
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| Polyunsaturated fat | 2.699g | 4.3g |
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| Tryptophan | 0.12mg | 0.194mg |
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| Threonine | 0.402mg | 0.796mg |
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| Isoleucine | 0.435mg | 0.88mg |
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| Leucine | 0.713mg | 1.43mg |
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| Lysine | 0.452mg | 0.908mg |
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| Methionine | 0.108mg | 0.175mg |
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| Phenylalanine | 0.428mg | 0.893mg |
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| Valine | 0.446mg | 0.92mg |
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| Histidine | 0.221mg | 0.466mg |
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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 | Equal | |
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%
19%
Minerals Daily Need Coverage Score
59%
73%
Comparison summary
Which food contains less Sodium?
Tofu contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Tofu is lower in Saturated Fat (difference - 1.848g)
Which food is lower in Sugar?
Tempeh is lower in Sugar (difference - 0.62g)
Which food is richer in minerals?
Tempeh is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.