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  6. Tofu vs. Tempeh

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

Tofu 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.
Tofu
Tofu
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Tempeh
Tempeh
6
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 +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.
Tofu
Tofu
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 0% 0% 0.2% 20% 12% 3.7% 4.1% 11% 0% 6% 11%
Tempeh
Tempeh
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
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
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.078mg

All nutrients comparison - raw data values

Nutrient Tofu Tempeh DV% diff.
Copper 0.193mg 0.56mg 41%
Iron 5.36mg 2.7mg 33%
Manganese 0.605mg 1.3mg 30%
Protein 8.08g 20.29g 24%
Calcium 350mg 111mg 24%
Phosphorus 97mg 266mg 24%
Vitamin B2 0.052mg 0.358mg 24%
Selenium 8.9µg 0µg 16%
Vitamin B3 0.195mg 2.64mg 15%
Vitamin B6 0.047mg 0.215mg 13%
Magnesium 30mg 81mg 12%
Polyunsaturated fat 2.699g 4.3g 11%
Fats 4.78g 10.8g 9%
Potassium 121mg 412mg 9%
Saturated fat 0.691g 2.539g 8%
Calories 76kcal 192kcal 6%
Choline 28.8mg 5%
Monounsaturated fat 1.056g 3.205g 5%
Vitamin B5 0.068mg 0.278mg 4%
Zinc 0.8mg 1.14mg 3%
Vitamin B12 0µg 0.08µg 3%
Carbs 1.87g 7.64g 2%
Vitamin K 2.4µg 2%
Folate 15µg 24µg 2%
Fiber 0.3g 1%
Protein per 100 calories 11g 11g N/A
Calories per 10 g protein 94kcal 95kcal N/A
Weight per 100 calories 132g 52g N/A
Unsaturated / Saturated Fat ratio 5.4 3 N/A
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 7.64g N/A
Sugar 0.62g N/A
Sodium 7mg 9mg 0%
Vitamin E 0.01mg 0%
Vitamin B1 0.081mg 0.078mg 0%
Tryptophan 0.12mg 0.194mg 0%
Threonine 0.402mg 0.796mg 0%
Isoleucine 0.435mg 0.88mg 0%
Leucine 0.713mg 1.43mg 0%
Lysine 0.452mg 0.908mg 0%
Methionine 0.108mg 0.175mg 0%
Phenylalanine 0.428mg 0.893mg 0%
Valine 0.446mg 0.92mg 0%
Histidine 0.221mg 0.466mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Tempeh
Tempeh
4
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 +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
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Tempeh
Tempeh
2
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 -72.8%
Contains more Mono. FatMonounsaturated fat +203.5%
Contains more Poly. FatPolyunsaturated fat +59.3%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.