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.
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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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.193mg | 0.56mg | 41% |
| Iron | 5.36mg | 2.7mg | 33% |
| Manganese | 0.605mg | 1.3mg | 30% |
| Vitamin B2 | 0.052mg | 0.358mg | 24% |
| Calcium | 350mg | 111mg | 24% |
| Protein | 8.08g | 20.29g | 24% |
| Phosphorus | 97mg | 266mg | 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% |
| Monounsaturated fat | 1.056g | 3.205g | 5% |
| Choline | 28.8mg | 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% | |
| 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
| 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% |